485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/8/18

October 07, 2018

 

Intermediate

Strength:

5 Rounds –

5 Barbell squats @ 65%

6 Pull-up negatives

7 Inchworm walkouts

Muscular Endurance:

Every 2 min 30 sec for 10 minutes (4 Rounds) –

12 Push-ups (6 triceps push-ups / 6 wide push-ups)

12 Walking goblet lunges (6 / side)

12 Dumbbell or kettlebell chops (6 / side)

12 Leg raises

Metabolic Conditioning:

4 Rounds –

Jump rope x 30 seconds

Rest x 15 sec

Mountain climbers x 30 seconds

Rest x 15 sec

High knees x 30 sec

Rest x 15 sec

Flutter kicks x 30 sec

Rest x 90 seconds

Beginner

Strength:

5 Rounds –

7 Barbell squats

7 Inverted rows

7 Inchworm walkouts

Muscular Endurance:

Every 2 min 30 sec for 10 minutes (4 Rounds) –

8 Push-ups

12 Walking lunges (6 / side)

12 Dumbbell or kettlebell chops (6 / side)

12 Leg raises

Metabolic Conditioning:

4 Rounds –

Jump rope x 30 seconds

Rest x 15 sec

Mountain climbers x 30 seconds

Rest x 15 sec

High knees x 30 sec

Rest x 15 sec

Flutter kicks x 30 sec

Rest x 90 seconds

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