485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/10/18

July 09, 2018

 

Intermediate

Strength:

5 Rounds –

5 Single leg deadlifts / side

5 Renegade rows / side

Muscular Endurance:

5 Rounds –

Bar hang x 30 sec

Superman hold x 15 sec

Dumbbell static lunge x 20 sec / side

Metabolic Conditioning:

3 Rounds –

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

Station 1: Kettlebell swings

Station 2: Burpees

Station 3: Flutter kicks

Station 4: Sprints (30 ft = 1)

Shred Finisher:

Accumulate 3 minutes in hollow body hold

Beginner

Strength:

5 Rounds –

5 Single leg deadlifts / side

5 Alternating plank rows / side

8 Strict push-ups

Muscular Endurance:

5 Rounds –

Bar hang x 20 sec

Superman hold x 10 sec

Static lunge x 20 sec / side

Metabolic Conditioning:

3 Rounds –

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

Station 1: Kettlebell swings

Station 2: Burpees

Station 3: Flutter kicks

Station 4: Sprints (30 ft = 1)

Shred Finisher:

Accumulate 2 minutes in hollow body hold

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