485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/27/18

June 26, 2018

 

Intermediate

Strength:

5 Rounds –

6 Deadlift @ 50%

6 Supinated pull-ups

Muscular Endurance:

4 rounds –

6 Broad jumps

6 Renegade rows / side (no push-up)

6 Strict Toes to bar

Metabolic Conditioning:

3 Rounds –

Complete 40 sec at each station with 20 sec rest between stations.

Station 1: Push-ups

Station 2: Lunges

Station 3: Flutter kicks

Station 4: Med ball slams

Shred Finisher:

Interval sprints J

Beginner

Strength:

5 Rounds –

6 Kettlebell deadlifts

6 Supinated inverted rows

Muscular Endurance:

4 rounds –

6 Broad jumps

6 Renegade rows / side (no push-up)

6 Strict Toes to bar

Metabolic Conditioning:

3 Rounds –

Complete 30 sec at each station with 30 sec rest between stations.

Station 1: Push-ups

Station 2: Split squats (switch sides halfway)

Station 3: Flutter kicks

Station 4: Med ball slams

Shred Finisher:

Interval sprints J

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