485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/11/18

July 10, 2018

 

Intermediate

Strength:

4 Rounds –

6 Front squats @ 21X1

6 Pull-ups @ 2111

6 Judo push-ups

Core:

4 Rounds –

Plank on med ball x 30 sec

Dumbbell T-plank x 20 sec / side

Metabolic Conditioning:

In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:

800 Meter run

40 Walking kettlebell lunges / side

400 Meter kettlebell farmer’s carry (walk together – only one partner carrying KBs at a time)

40 Single-arm kettlebell push presses (switch arms and partners as needed)

Beginner

Strength:

4 Rounds –

6 Goblet squats @ 21X1

6 Inverted rows @ 2111

6 Strict push-ups

Core:

4 Rounds –

Plank x 30 sec

Side plank x 20 sec / side

Metabolic Conditioning:

In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:

800 Meter run

40 Walking lunges / side

400 Meter kettlebell farmer’s carry (walk together – only one partner carrying KBs at a time)

40 Single-arm presses (switch arms and partners as needed)

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