485 Spencerport Rd
Rochester, NY 14606
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WOD 10/4/18

October 03, 2018

 

Intermediate

Strength:

4 Rounds –

8 Barbell glute bridges @ 20X1 (go heavy)

8 Pull-ups

6 Rotating plate lunges / side

8 T bar rows

*Substitute 6 pull-up negatives for the 8 pull-ups if you cannot complete them strict

Metabolic Conditioning:

Complete the following in teams of two alternating each rep to complete 4 rounds for time:

16 Tire flips

20 Push-ups

16 Tire jumps

20 Squat thrusts

Every 2 minutes complete a 100 meter farmer carry with your partner. One person carries at a time with partners switching as needed.

Partner A completes 1 tire flip, followed by partner B, then partner A again until all reps are completed. Continue in this fashion for all exercises. Reps are cumulative with your partner. Both partners should remain in the high plank position during the push-ups.

Core:

5 Rounds –

Plank x 30 sec

Rest x 30 sec

Beginner

Strength:

4 Rounds –

8 Dumbbell glute bridges @ 20X1 (go heavy)

8 Inverted rows

6 Rotating plate lunges / side

8 T bar rows

Metabolic Conditioning:

Complete the following in teams of two alternating each rep to complete 3 rounds for time:

16 Tire flips

20 Push-ups

20 Tire step-ups

20 Squat thrusts

Every 2 minutes complete a 100 meter farmer carry with your partner. One person carries at a time with partners switching as needed.

Partner A completes 1 tire flip, followed by partner B, then partner A again until all reps are completed. Continue in this fashion for all exercises. Reps are cumulative with your partner. Both partners should remain in the high plank position during the push-ups.

Core:

5 Rounds –

Plank x 30 sec

Rest x 30 sec

 

 

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