485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/20/18

June 19, 2018

 

Intermediate

Strength:

Complete 18 Turkish get ups (9 / side)

*rest as needed

Muscular Endurance:

Complete the following every 2 min 30 sec for 4 rounds

6 Barbell rollouts

8 Good mornings

8 TRX wide inverted rows

Metabolic Conditioning:

In teams of two, complete 100 repetitions of the following complex:

4 Kettlebell Swings

2 Goblet Squats

1 Kettlebell Push Press (Left Arm)

1 Kettlebell Push Press (Right Arm)

The kettlebell cannot touch the floor at any point during the workout. The partner who hands off the kettlebell must immediately run 400 meters (1 lap) before he or she can receive the kettlebell again.

Beginner

Strength:

Complete 30 half Turkish get ups (15 / side)

*rest as needed

Muscular Endurance:

Complete the following every 2 min 30 sec for 4 rounds

6 Leg raises

8 Supermans

8 TRX wide inverted rows

Metabolic Conditioning:

In teams of two, complete 100 repetitions of the following complex:

4 Kettlebell Swings

2 Goblet Squats

1 Kettlebell Press (Left Arm)

1 Kettlebell Press (Right Arm)

*The kettlebell cannot touch the floor at any point during the workout. The partner who hands off the kettlebell must immediately run 400 meters (1 lap) before he or she can receive the kettlebell again.

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