485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/17/18

July 16, 2018

 

Intermediate

Strength:

4 Rounds –

8 Sumo deadlifts

8 Wide pull-ups

6 Supinating dumbbell curls / side

Metabolic Conditioning:

Complete one round of Tabata with each of these movement pairs (4 rounds total):

Round 1:

  • Odd intervals: Kettlebell swings
  • Even intervals: Wall balls

Round 2:

  • Odd intervals: Flutter kicks
  • Even intervals: Mountain climbers

Round 3:

  • Odd intervals: Wall balls
  • Even intervals: Flutter kicks

Round 4:

  • Odd intervals: Kettlebell swings
  • Even intervals: Mountain climbers

Beginner

Strength:

4 Rounds –

8 Kettlebell sumo deadlifts

8 Wide bar inverted rows (challenge yourself)

6 Supinating dumbbell curls / side

Metabolic Conditioning:

Complete one round of Tabata with each of these movement pairs:

Round 1:

  • Odd intervals: Kettlebell swings
  • Even intervals: Wall balls

Round 2:

  • Odd intervals: Flutter kicks
  • Even intervals: Mountain climbers

Round 3:

  • Odd intervals: Wall balls
  • Even intervals: Flutter kicks

Round 4:

  • Odd intervals: Kettlebell swings
  • Even intervals: Mountain climbers

*One round of Tabata consists of 8, 30 second intervals. During each interval you will work for the first 20 seconds then rest for the next 10 seconds. Your score will be the lowest number of reps achieved within the 8 rounds. Your goal is to get a high number of reps but also be consistent from round to round.

 

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