485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/1/17

July 31, 2017

 

Intermediate

Strength:

Floor press –

5 x 8 @ 45 – 55%

Muscular Endurance:

4 Rounds –

L hold x 20 seconds

Pull-up hold x 10 seconds

Handstand hold x 25 seconds

*The hanging L hold is a core movement done hanging from the pullup bar with your feet or knees raised forming the shape of an L.

Metabolic Conditioning:

3 Rounds, 1 minute at each station –

Lunges

Flutter kicks

Tuck jumps

Full body crunch

Jumping jacks

* The goal is to accumulate as many reps as possible throughout each round. You will rest 10 seconds between stations.

Beginner

Strength:

Floor press –

5 x 8 @ 45 – 55%

Muscular Endurance:

4 Rounds –

L hold x 20 seconds

Pull-up hold x 10 seconds

Plyo box pike hold x 25 seconds

*The hanging L hold is a core movement done hanging from the pullup bar with your feet or knees raised forming the shape of an L.

Metabolic Conditioning:

3 Rounds, 1 minute at each station –

Lunges

Flutter kicks

Squat jumps

Full body crunch

Jumping jacks

* The goal is to accumulate as many reps as possible throughout each round. You will rest 10 seconds between stations.

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