485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/12/18

July 11, 2018

 

 

Intermediate

Strength:

18 Turkish get ups (9 / side)

Muscular Endurance:

4 Rounds –

8 Hammer curls / side

8 Hanging med ball leg curls

6 Palloff presses / side

Metabolic Conditioning:

3 Rounds –

20 Box jumps

Semi-cicle mounatiain climbers x 4 semi-circles

30 Battle rope slams

Rest 3 minutes between rounds

Shred Finisher:

Suicide sprints

Beginner

Strength:

30 Half Turkish get ups (15 / side)

Muscular Endurance:

4 Rounds –

8 Hammer curls / side

8 Weighted hip bridges

6 Palloff presses / side

Metabolic Conditioning:

3 Rounds –

20 Box step-ups

20 Mountain climbers / side

30 Battle rope slams

Rest 3 minutes between rounds

Shred Finisher:

Suicide sprints

 

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text