485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/25/18

September 24, 2018

 

Intermediate

Strength:

4 Rounds –

8 Deadlifts @ 50 – 60%

8 Supinated pull-ups

Muscular Endurance:

4 Rounds –

Pull-up hold x 10 sec

Static lunge x 12 sec / side

Handstand x 15 sec

Hollow body x 30 sec

Metabolic Conditioning:

3 Rounds –

15 Burpees

25 Oblique mountain climber / side

Sandbag run x 400 meters

Rest x 2 minutes between rounds

Beginner

Strength:

4 Rounds –

8 Deadlifts

8 Supinated inverted rows

Muscular Endurance:

4 Rounds –

Inverted row hold x 10 sec

Static lunge x 12 sec / side

Plyo box pike x 15 sec

Hollow body x 30 sec

Metabolic Conditioning:

3 Rounds –

12 Burpees

20 Oblique mountain climber / side

Sandbag run x 400 meters

Rest x 2 minutes between rounds

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