485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/20/18

September 19, 2018

 

 

Intermediate

Strength:

5 Rounds –

4 Squats

6 Floor presses

8 Pull-up negatives (do not use a band)

*Complete strict pull-ups if you are able

Muscular Endurance:

4 Rounds –

Pull-up hold x 10 sec

Handstand x 15 sec

Wall sit x 25 sec

Hollow body x 35 sec

Metabolic Conditioning:

5 Rounds –

8 Hang power cleans

12 Forward facing squat thrust bar overs

Mobility:

Banded hip flexor stretch x 90 sec / side

Beginner

Strength:

5 Rounds –

4 Squats

6 Floor presses

8 Inverted rows

Muscular Endurance:

4 Rounds –

Inverted row hold x 10 sec

Plyo-box pike x 15 sec

Wall sit x 25 sec

Hollow body x 35 sec

Metabolic Conditioning:

5 Rounds –

8 High pulls

12 Squat thrust broad jumps

Mobility:

Banded hip flexor stretch x 90 sec / side

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