485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/10/18

October 09, 2018

 

Intermediate

Strength:

Every minute, on the minute, for 15 minutes (3 sets of each) –

Station 1 – 6 – 8 Left leg Bulgarian split squats @ 31X1

Station 2 – 6 – 8 Right leg Bulgarian split squats @ 31X1

Station 3 – 6 Kettlebell windmills (left) @ 4111

Station 4 – 6 Kettlebell windmills (right) @ 4111

Station 5 – 8 – 10 Barbell roll outs

Metabolic Conditioning:

Complete 3 rounds of the following, working for 40 seconds at each station with 20 sec rest between stations.

Station 1: Pull-ups

Station 2: Box jumps

Station 3: Push-ups

Station 4: Kettlebell sumo deadlift high pull

Station 5: Sit-ups

* The goal is to accumulate as many reps as possible throughout each round.

Core:

4 Rounds –

Plank x 30 sec

Rest x 30 sec

Beginner

Strength:

Every minute, on the minute, for 15 minutes (3 sets of each) –

Station 1 – 6 – 8 Left leg split squats @ 31X1

Station 2 – 6 – 8 Right leg split squats @ 31X1

Station 3 – 6 Kettlebell windmills (left) (Go light)

Station 4 – 6 Kettlebell windmills (right) (Go light)

Station 5 – 8 – 10 Inchworm walkouts

Metabolic Conditioning:

Complete 3 rounds of the following, working for 40 seconds at each station with 20 sec rest between stations.

Station 1: Inverted rows

Station 2: Plate jumps

Station 3: Push-ups

Station 4: Kettlebell sumo deadlift high pull

Station 5: Sit-ups

*The goal is to accumulate as many reps as possible throughout each round.

Core:

4 Rounds –

Plank x 30 sec

Rest x 30 sec

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