485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/30/18

July 29, 2018

 

Intermediate

Strength:

5 Rounds –

5 Barbell squats @ 55-65%

5 Floor presses @ 55 – 65%

5 Supine med ball leg curls

*Do your best to use perfect technique

Metabolic Conditioning:

Complete 3 rounds with a partner –

Complete the following with a partner for time –

100 Hang power cleans [plank]

120 Pull-ups [wall sit]

300 High knees [bar hang]

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

*Advanced complete: 200 Pull-ups

Mobility:

Deep squat stretch x 3 min

Shoulder pushback x 90 sec / side

Beginner

Strength:

5 Rounds –

5 Barbell squats @ 55-65%

5 Floor presses @ 55 – 65%

5 Supine med ball leg curls

*Do your best to use perfect technique

Metabolic Conditioning:

Complete 3 rounds with a partner –

Complete the following with a partner for time –

120 Inverted rows [wall sit]

200 Kettlebell swings [plank]

300 High knees [bar hang]

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

Mobility:

Deep squat stretch x 3 min

Shoulder pushback x 90 sec / side

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text