WOD 5/17/18

 

Intermediate

Strength:

5 Rounds –

5 One arm rows / side

5 Good mornings

5 Dips

Muscular Endurance:

8 Rounds –

Handstand x 10 sec

Plank x 20 sec

Rest x 20 sec

Pull-up hold x 10 sec

Bar hang x 20 sec

Wall sit x 30 sec

Metabolic Conditioning:

10 Min AMRAP –

8 Alternating one arm snatches (4 / side)

6 Squat thrust lateral hops (3 down, 3 back)

Beginner

Strength:

5 Rounds –

5 One arm rows / side

5 Good mornings

5 Triceps extensions

Muscular Endurance:

8 Rounds –

Plyo-box pike x 10 sec

Plank x 20 sec

Rest x 20 sec

Pull-up hold x 10 sec

Bar hang x 20 sec

Wall sit x 30 sec

Metabolic Conditioning:

10 Min AMRAP –

8 Alternating one arm snatches (4 / side)

6 Squat thrust lateral hops (3 down, 3 back)