485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/23/18

October 22, 2018

 

Intermediate

Strength:

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

Station 1 – 6 Single leg deadlifts / side

Station 2 – 8 L-seated dumbbell presses / side @ 2111

Station 3 – 8 Dips

Metabolic Conditioning:

8 Min AMRAP –

6 Tire flips

10 Tuck jumps

14 Grasshoppers / side

6 Min AMRAP –

6 Toes to bar

12 Kettlebell swings

Core:

4 Min AMRAP –

8 Russian twists / side

8 Flutter kicks / side

Beginner

Strength:

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

Station 1 – 6 Single leg deadlifts / side

Station 2 – 8 L-seated dumbbell presses / side

Station 3 – 8 Triceps push-ups

Metabolic Conditioning:

8 Min AMRAP –

6 Tire flips

10 Tall jumps

14 Oblique mountain climbers / side

6 Min AMRAP –

6 Reverse crunches

12 Kettlebell swings

Core:

4 Min AMRAP –

8 Russian twists / side

8 Flutter kicks / side

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