485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/13/18

September 12, 2018

 

Intermediate

Strength:

Every 75 sec for 6 Rounds –

4 One arm snatches / side

Beasts in training complete 5 hang power snatches

Muscular Endurance:

4 Rounds –

Pull-up hold x 12 sec

Handstand x 25 sec

Rest x 30 sec

Chair pose x 20 sec

Hollow body x 25 sec

Rest x 30 sec

*Go right from the pull-up hold into the handstand hold without resting between. Do the same for the chair pose – hollow body pair.

Metabolic Conditioning:

3 Rounds –

15 Thrusters

30 American kettlebell swings (Overhead)

Run x 400 meters

Rest x 3 minutes

*Rounds are timed individually. Complete each individual round as quickly as possible.

Mobility:

Towel stretch x 90 sec / side

Beginner

Strength:

Every 75 sec for 6 Rounds –

6 One arm snatches / side

Muscular Endurance:

4 Rounds –

Inverted row hold x 12 sec

Plyo-box pike x 25 sec

Rest x 30 sec

Chair pose x 20 sec

Hollow body x 25 sec

Rest x 30 sec

*Go right from the pull-up hold into the handstand hold without resting between. Do the same for the chair pose – hollow body pair.

Metabolic Conditioning:

3 Rounds –

15 Medicine ball thrusters

30 Russian kettlebell swings (Eye level)

Run x 400 meters

Rest x 3 minutes

*Rounds are timed individually. Complete each individual round as quickly as possible.

Mobility:

Towel stretch x 90 sec / side

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