485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/16/18

July 15, 2018

 

Intermediate

Strength:

5 Rounds –

5 Floor presses @ 60 – 65%

5 Bar rows @ 60 – 65%

Muscular Endurance:

5 Rounds –

Supinated pull-up with knee raise x 12 sec

Rest x 10 sec

Chair pose x 20 sec

Rest x 25 sec

4 Rounds –

Handstand x 15 sec

Rest x 10 sec

Hollow body x 20 sec

Rest x 25 sec

Metabolic Conditioning:

16 Min AMRAP –

8 Star jumps

10 Toes to bar

12 One arm snatches (6 / side)

Lateral cone slalom x 30 ft

Forward – backward cone slalom x 30 ft

Rest 90 seconds between rounds

Beginner

Strength:

5 Rounds –

8 Floor presses @ 50-60%

8 Bar rows @ 50 – 60%

Muscular Endurance:

5 Rounds –

Supinated one-arm inverted row hold x 12 sec

Rest x 10 sec

Chair pose x 20 sec

Rest x 25 sec

4 Rounds –

Plyo-box pike x 15 sec

Rest x 10 sec

Hollow body x 20 sec

Rest x 25 sec

Metabolic Conditioning:

16 Min AMRAP –

8 Squat jumps

10 V-tucks

12 One arm snatches (6 / side)

Lateral cone slalom x 30 ft

Forward – backward cone slalom x 30 ft

Rest 90 seconds between rounds

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