485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/19/18

July 18, 2018

 

Intermediate

Strength:

Every minute, on the minute, for 16 minutes (4 sets):

Minute 1 – 6 Tall box jumps

Minute 2 – 8 Supinated rows @ 10×1

Minute 3 – 6 Deadlifts

Minute 4 – 10 L-seated dumbbell presses @ 20X1

Metabolic Conditioning:

Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:

5 Strict Pull-Ups

7 Thrusters

9 Sprints (30 ft = 1)

Core:

5 Rounds –

Plank x 30 sec

Rest x 30 sec

Shred Finisher:

Suicide sprints

Beginner

Strength:

Every minute, on the minute, for 16 minutes (4 sets):

Minute 1 – 8 Box jumps

Minute 2 – 8 Supinated rows

Minute 3 – 6 Deadlifts

Minute 4 – 10 Seated dumbbell presses

Metabolic Conditioning:

Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:

5 Inverted rows

7 Dumbbell thrusters

9 Sprints (30 ft = 1)

Core:

5 Rounds –

Plank x 30 sec

Rest x 30 sec

Shred Finisher:

Suicide sprints

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