485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/24/18

October 23, 2018

 

Intermediate

Strength:

6 Rounds –

3 Barbell squats @ 75 – 85%

4 Weighted push-ups (heavy)

5 Weighted single leg hip bridges / side

Metabolic Conditioning:

In teams of three, complete 4 rounds each of:

30 High knees

(rest station)

20 Dumbbell hang cleans

(rest station)

15 Pull-ups

(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start the high knees, and once they are finished, they will move to a rest station while teammate B begins the high knees. Once teammate B finishes, teammate A may begin the dumbbell hang cleans and teammate C begins the high knees. Teams will follow this sequence until all teammates have completed four full rounds.

Core:

3 Rounds –

10 Leg raises

8 Hip dips / side

Beginner

Strength:

5 Rounds –

5 Barbell squats

6 Strict push-ups @ 21X1

7 Single leg hip bridges / side

Metabolic Conditioning:

In teams of three, complete 4 rounds each of:

30 High knees

(rest station)

20 Dumbbell muscle cleans

(rest station)

15 Inverted rows

(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start the high knees, and once they are finished, they will move to a rest station while teammate B begins the high knees. Once teammate B finishes, teammate A may begin the dumbbell cleans and teammate C begins the high knees. Teams will follow this sequence until all teammates have completed four full rounds.

Core:

3 Rounds –

10 Leg raises

8 Hip dips / side

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