485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/20/18

August 19, 2018

 

Intermediate

Strength:

5 Rounds –

3 Deadlifts

5 Hanging leg raises

7 Floor presses

Advanced complete: strict toes to bar

Metabolic Conditioning:

Complete the following with a partner for time –

100 Box jumps

140 One arm snatches (70 / side)

180 Kettlebell swings

*One partner works to complete the snatches, swings, and jumps, while the other partner completes a 200 meter farmer carry. Partners switch upon completion of the farmer carry. Reps are cumulative with your partner.

Mobility:

Banded hip flexor stretch 90 sec / side

Beginner

Strength:

5 Rounds –

5 Deadlifts

7 Leg raises

9 Push-ups

Metabolic Conditioning:

Complete the following with a partner for time –

100 Step ups / side

120 Wall balls

140 Kettlebell swings

*One partner works to complete the snatches, swings, and jumps, while the other partner completes a 200 meter farmer carry. Partners switch upon completion of the farmer carry. Reps are cumulative with your partner.

Mobility:

Banded hip flexor stretch 90 sec / side

 

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text