485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/29/18

August 28, 2018

 

Intermediate

Strength:

Every 75 seconds for 5 rounds, complete the following…

4 One arm snatches / side

Take it to the next level: complete power snatches

Muscular Endurance:

4 Rounds –

Pull-up hold x 10 sec

Handstand x 15 sec

Push-up hold x 10 sec

Plank x 30 sec

Rest x 40 sec

*Move through the movements quickly with as little rest as possible between movements.

Metabolic Conditioning:

Complete the following for time…

50 Wall balls, 30 box jumps, 20 pull-ups

35 Wall balls, 20 box jumps, 15 pull-ups

20 Wall balls, 12 box jumps, 8 pull-ups

Beginner

Strength:

Every 75 seconds for 5 rounds, complete the following…

6 One arm snatches / side

Muscular Endurance:

4 Rounds –

Inverted row hold x 10 sec

Plyo-box pike x 15 sec

Push-up hold x 10 sec

High plank x 30 sec

Rest x 40 sec

*Move through the movements quickly with as little rest as possible between movements.

Metabolic Conditioning:

Complete the following for time…

40 Wall balls, 20 box jumps, 20 bar inverted rows

25 Wall balls, 16 box jumps, 16 bar inverted rows

15 Wall balls, 12 box jumps, 12 bar inverted rows

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