485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/30/18

April 29, 2018

 

Intermediate

Strength:

Every 90 sec for 16 Rounds –

Rounds 1 – 8:

8 Goblet squats

6 Single leg hip bridges / side

Rounds 9 – 16:

8 TRX Inverted rows

8 TRX Push-ups

Musular Endurance:

8 Min AMRAP –

3 singles, 1 double x 10

2 singles, 1 double x 10

1 single, 1 double x 10

*Continue in this fashion until you complete the tenth round of 1 single 1 double. Once complete, restart from round one with 2 double unders instead of 1.

Metabolic Conditioning:

4 Rounds –

Battle rope slams x 35 sec

Rest x 20 sec

Wall balls x 35 sec

Rest x 20 sec

Sit-ups x 35 sec

Rest x 20 sec

Lateral box overs x 35 sec

Rest x 120 sec

Beginner

Strength:

Every 90 sec for 16 Rounds –

Rounds 1 – 8:

8 Goblet squats

6 Single leg hip bridges / side

Rounds 9 – 16:

8 TRX Inverted rows

8 TRX Push-ups

Musular Endurance:

8 Min AMRAP –

3 singles, 1 double x 1

3 singles, 1 double x 2

3 singles, 1 double x 3

*Continue in this fashion until you complete the tenth round of 3 singles 1 double. Once complete, restart from round one with 2 single unders instead of 3.

Metabolic Conditioning:

4 Rounds –

Battle rope slams x 35 sec

Rest x 20 sec

Wall balls x 35 sec

Rest x 20 sec

Sit-ups x 35 sec

Rest x 20 sec

Lateral box overs x 35 sec

Rest x 120 sec

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