485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/11/18

June 10, 2018

 

 

Intermediate

Strength:

5 Rounds –

6 Squats

6 One arm rows / side

Muscular Endurance:

4 Rounds –

6 Dumbbell curls / side

 

6 Lateral leg raises / side

8 Triceps pushdowns

8 Kettlebell good mornings

Metabolic Conditioning:

Complete as many rounds as possible in 20 min with a partner with one partner working at a time:

6 Pull-Ups

9 Battle rope Slams

12 Sumo deadlift high pulls

15 sit-ups

18 Kettlebell Russian twists (9 / side)

 

6 Sprints (75 ft = 1)

*Partner A will complete the pull-ups, partner B will complete the battleropes, partner A will complete the sumo deadlift high pulls, and so on.

Shred finisher:

Plyo-box pigeon stretch x 60 sec / side

Barbell reach back stretch x 90 sec

Beginner

Strength:

5 Rounds –

8 Squats

 

8 One arm rows / side

Muscular Endurance:

4 Rounds –

6 Dumbbell curls / side

6 Lateral leg raises / side

8 Triceps pushdowns

8 Kettlebell good mornings

Metabolic Conditioning:

Complete as many rounds as possible in 20 min with a partner with one partner working at a time:

6 Inverted rows

9 Battle rope Slams

12 Sumo deadlift high pulls

15 sit-ups

18 Russian twists (9 / side)

6 Sprints (75 ft = 1)

*Partner A will complete the pull-ups, partner B will complete the battleropes, partner A will complete the sumo deadlift high pulls, and so on.

Shred finisher:

Plyo-box pigeon stretch x 60 sec / side

Barbell reach back stretch x 90 sec

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