485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/19/18

June 18, 2018

 

Intermediate

Strength:

4 Rounds –

10 Deadlifts

8 T-bar rows

6 Supinated pull-ups

*complete 1-2 warm up sets prior to beginning round 1

Metabolic Conditioning:

Complete 4 rounds, working for 40 sec at each station with 25 sec rest between stations –

Station 1: Deadlifts

Station 2: Inchworm walkouts

Station 3: Power cleans

Station 4: Sprints

Station 5: Jump ropes

*The goal is to accumulate as many reps as possible throughout each round. Rest 2 minutes between rounds

Shred Finisher:

3 Rounds –

10 Russian twists / side

15 Mountain climbers / side

10 Bicycles / side

15 Crunches

Beginner

Strength:

4 Rounds –

10 Kettlebell deadlifts

8 T-bar rows

6 Supinated pull-ups

*complete 1-2 warm up sets prior to beginning round 1

Metabolic Conditioning:

Complete 4 rounds, working for 40 sec at each station with 25 sec rest between stations –

Station 1: Kettlebell deadlifts

Station 2: Inchworm walkouts

Station 3: Hanging kettlebell high pulls

Station 4: Sprints

Station 5: Jump ropes

*The goal is to accumulate as many reps as possible throughout each round. Rest 2 minutes between rounds

Shred Finisher:

3 Rounds –

8 Russian twists / side

12 Mountain climbers / side

8 Bicycles / side

12 Crunches

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