485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/11/17

August 10, 2017

 

Intermediate

Strength:

Weighted pushup –

6 x 4 @ 70%

Muscular Endurance:

3 Rounds –

Handstand hold x 20 sec

Bar Hang x 30 sec

Hollow body hold x 40 sec

Metabolic Conditioning:

4 Rounds with battle ropes –

Spirals x 20 sec (15 inward, 15 outward)

Hip toss x 20 sec

Slams x 20 sec

Jumping jacks x 30 sec

Beginner

Strength:

Weighted pushup –

6 x 4 @ 70%

Muscular Endurance:

3 Rounds –

Plyo box pike hold x 20 sec

Bar Hang x 30 sec

Hollow body hold x 40 sec

Metabolic Conditioning:

4 Rounds with battle ropes –

Spirals x 20 sec (10 inward, 10 outward)

Hip toss x 20 sec

Slams x 20 sec

Jumping jacks x 30 sec

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