485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/18/18

October 17, 2018

 

Intermediate

Strength:

Complete the following every 75 sec for 8 Rounds –

2 Turkish get ups

*Complete both get ups on the same side. Switch sides each round.

Metabolic Conditioning:

Complete 3 rounds of the following, working for 45 seconds at each station with 20 sec rest between stations –

Station 1: Dumbbell thrusters

Station 2: Kettlebell deadlifts

Station 3: Sit-ups

Station 4: Pull-ups

Station 5: Weighted Russian twists

Mobility:

Pull-up bar banded hip stretch x 90 sec / side

Barbell reach back stretch x 90 sec

Beginner

Strength:

Complete the following every 75 sec for 8 Rounds –

4 Half Turkish get ups

*Complete all get ups on the same side. Switch sides each round.

Metabolic Conditioning:

Complete 3 rounds of the following, working for 45 seconds at each station with 20 sec rest between stations –

Station 1: Dumbbell thrusters

Station 2: Kettlebell deadlifts

Station 3: Sit-ups

Station 4: Inverted rows

Station 5: Russian twists

Mobility:

Pull-up bar banded hip stretch x 90 sec / side

Barbell reach back stretch x 90 sec

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