485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/11/18

October 10, 2018

 

Intermediate

Strength:

Every 90 seconds, for 18 minutes (4 sets) of –

Station 1 – 5 Deadlifts @ 65 – 70%

Station 2 – 8 One arm rows / side

Station 3 – 12 Supinated inverted rows

*Take your time and challenge yourself.

Muscular Endurance:

4 Rounds –

Pull-up hold x 10 sec

Handstand x 15 sec

Side plank x 20 sec / side

Rest x 30 sec

4 Rounds –

Static lunge x 12 sec / side

Hip bridge hold x 20 sec

Rest x 20 sec

*Move through the exercises above without resting between exercises. Rest after rounds only.

Metabolic Conditioning:

Complete 3 rounds for time of the following –

Three rounds for time of:

400 Meter run

30 American kettlebell swings (overhead)

Beginner

Strength:

Every 90 seconds, for 18 minutes (4 sets) of –

Station 1 – 8 Deadlifts

Station 2 – 8 One arm rows / side

Station 3 – 12 Supinated inverted rows

*Take your time and challenge yourself.

Muscular Endurance:

4 Rounds –

Inverted row hold x 10 sec

Plyo box pike x 15 sec

Side plank x 20 sec / side

Rest x 30 sec

4 Rounds –

Wall sit x 24 sec

Hip bridge hold x 20 sec

Rest x 20 sec

*Move through the exercises above without resting between exercises. Rest after rounds only.

Metabolic Conditioning:

Complete 3 rounds for time of the following –

Three rounds for time of:

400 Meter run

30 Russian kettlebell swings (eye level)

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