485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/1/18

September 30, 2018

 

Intermediate

Strength:

12 Turkish get ups (6 / side)

*Take your time and go heavy

Muscular Endurance:

4 Rounds –

8 Kettlebell good mornings

8 Supinated barbell rows

8 Alternating chest presses / side

Metabolic Conditioning:

6 Rounds –

6 Plank up downs (3 / side)

10 Plank to T’s (5 / side)

10 Squat thrust tuck jumps

20 High knees / side

Beginner

Strength:

18 Turkish get ups (9 / side)

*Feel free to modify to 24 half Turkish get ups (12 / side)

Muscular Endurance:

4 Rounds –

8 Kettlebell good mornings

8 Supinated barbell rows

8 Alternating chest presses / side

Metabolic Conditioning:

6 Rounds –

6 Plank up downs (3 / side)

10 Plank to T’s (5 / side)

10 Squat thrust squat jumps

20 High knees / side

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