485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/2/18

July 01, 2018

 

Intermediate

Strength:

4 Rounds –

6 Front squats @ 31X1 tempo

6 Single-arm dumbbell rows / side @ 21X0

Bottom’s up kettlebell carry x 60 feet / arm

Metabolic Conditioning:

Three rounds for max reps:

90 seconds of the following…

9 Burpee box jump-overs + Max reps of push-presses

Rest 30 seconds

90 seconds of the following…

9 Burpee box jump-overs + Max reps of pull-ups

Rest 30 seconds

90 seconds of the following…

9 Burpee box jump-overs + Max reps of toes to bar

Rest 30 seconds

Shred Finisher:

4 rounds –

16 on, 12 off:

V-tucks x 16 sec

Rest x 12 sec

Russian twists x 16 sec

Rest x 12 sec

Plank jacks x 16 sec

Rest x 12 sec

Beginner

Strength:

4 Rounds –

6 Goblet squats @ 31X1 tempo

6 Single-arm dumbbell rows / side @ 21X0

Bottom’s up kettlebell carry x 60 feet / arm

Metabolic Conditioning:

Three rounds for max reps:

90 seconds of the following…

5 Burpees

8 Box jumps

Max reps of push-presses

Rest 30 seconds

90 seconds of the following…

5 Burpees

8 Box jumps

Max reps of pull-ups

Rest 30 seconds

90 seconds of the following…

5 Burpees

8 Box jumps

Max reps of flutter kicks

Rest 30 seconds

Shred Finisher:

4 rounds –

16 on, 12 off:

V-tucks x 16 sec

Rest x 12 sec

Russian twists x 16 sec

Rest x 12 sec

Plank toe taps x 16 sec

Rest x 12 sec

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