485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/25/18

June 24, 2018

 

Intermediate

Strength:

4 Rounds –

6 Single leg deadlifts / side

6 Dumbbell alternating curl to presses / side

8 Triceps push-downs

Muscular Endurance:

6 Rounds –

Pull-up hold x 12 sec

Handstand x 20 sec

Wall-sit x 30 sec

Metabolic Conditioning:

4 Rounds –

20 squats

20 Kettlebell swings

Sandbag run x 150 Meters

Shred Finisher:

Accumulate 3 minutes in hollow body hold

Beginner

Strength:

4 Rounds –

10 Kettlebell deadlifts

6 Dumbbell alternating curl to presses / side

8 Triceps push-downs

Muscular Endurance:

6 Rounds –

Pull-up hold x 12 sec

Plyo-box pike x 20 sec

Wall-sit x 30 sec

Metabolic Conditioning:

4 Rounds –

20 squats

20 Kettlebell swings

Sandbag run x 150 Meters

Shred Finisher:

Accumulate 2 minutes in hollow body hold

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