485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/19/17

May 18, 2017

 

Intermediate

Strength:

Sumo Deadlift –

5 x 5 @ 65% of Deadlift 1RM

Muscular Endurance:

4 Rounds –

Supinated pull-up hold x 15 sec

Handstand hold x 25 sec

Hollow body hold x 35 sec

Metabolic Conditioning:

Complete the following with a partner for time –

80 Wall balls [Hollow body]

160 Kettlebell swings [Wall sit]

240 Squats [Hang from pullup bar]

*One partner works at a time, the other partner must be in the designated rest position [shown in brackets]. Reps are cumulative with your partner.

Beginner

Strength:

Sumo Deadlift –

5 x 7 @ 55% of Deadlift 1RM

Muscular Endurance:

4 Rounds –

Supinated inverted row hold x 10 sec

Plyo box pike hold x 25 sec

Hollow body hold x 35 sec

Metabolic Conditioning:

Complete the following with a partner for time –

60 Wall balls [Modified hollow body]

120 Kettlebell swings [Wall sit]

180 Squats [Hang from pullup bar]

*One partner works at a time, the other partner must be in the designated rest position [shown in brackets]. Reps are cumulative with your partner.

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