485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/16/18

October 15, 2018

 

Intermediate

Strength:

5 Rounds –

5 Barbell squats

5 Pull-ups

5 One arm rows / side

Metabolic Conditioning:

Complete the following for time –

300 Jump ropes

40 Wall climbers

30 Box jumps

20 Push presses

300 Jump ropes

20 Push presses

30 Box jumps

40 Wall climbers

300 jump ropes

Core:

Hollow body x 40 sec

Rest x 30 sec

Hollow body x 30 sec

Rest x 20 sec

Hollow body x 20 sec

Rest x 10 sec

Hollow body x 10 sec

Beginner

Strength:

5 Rounds –

8 Barbell squats

8 Ring rows

8 One arm rows / side

Metabolic Conditioning:

Complete the following for time –

200 Jump ropes

40 Mountain climbers

50 Box step-ups

20 Dumbbell push presses

200 Jump ropes

20 Dumbbell push presses

50 Box step-ups

40 Mountain climbers

200 Jump ropes

Core:

Hollow body x 30 sec

Rest x 40 sec

Hollow body x 20 sec

Rest x 30 sec

Hollow body x 15 sec

Rest x 15 sec

Hollow body x 10 sec

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