485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/21/17

September 20, 2017

 

Intermediate

Strength:

Thruster –

EMOM for 8 minutes:

5 Thrusters

*Focus on exploding out of the bottom

Muscular Endurance:

4 Rounds –

Pull-up hold x 10 sec

Scapula bar hang x 20 sec

Handstand hold x 25 sec

Plank x 35 sec

Metabolic Conditioning:

4 Rounds –

Push-ups x 30 sec

Rest 20 sec

Lunges x 30 sec

Rest 20 sec

Full body crunches x 30 sec

Rest 20 sec

Star jumps x 30 sec

Rest 1 min

Beginner

Strength:

Thruster –

EMOM for 8 minutes:

5 Thrusters

*Focus on exploding out of the bottom

Muscular Endurance:

4 Rounds –

Inverted row hold x 10 sec

Scapula bar hang x 20 sec

Plyo-box pike hold x 25 sec

Hollow body x 35 sec

Metabolic Conditioning:

4 Rounds –

Push-ups x 30 sec

Rest 20 sec

Lunges x 30 sec

Rest 20 sec

Full body crunches x 30 sec

Rest 20 sec

Star jumps x 30 sec

Rest 1 min

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