485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/27/17

June 26, 2017

 

Intermediate

Strength:

Front rack lunge –

5 x 5 @ 50 – 55 % of lunge 1RM

Muscular Endurance:

3 Rounds –

Supinated pull-up hold x 10 sec

Bar hang x 20 sec

Handstand hold x 20 sec

Hollow body x 25 sec

Metabolic Conditioning:

21 – 15 – 9 –

Kettlebell swings

Box jumps

Sit-ups

Beginner

Strength:

Front rack lunge –

5 x 5 @ 50 – 55 % of lunge 1RM

Muscular Endurance:

4 Rounds –

Supinated inverted row hold x 10 sec

Bar hang x 20 sec

Plyo-box pike hold x 20 sec

Hollow body x 25 sec

Metabolic Conditioning:

21 – 15 – 9 –

Kettlebell swings

Box jumps

Sit-ups

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