485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/24/18

July 23, 2018

 

Intermediate

Strength:

5 Rounds –

5 Front squats

5 Push presses

5 Supinated pull-ups

Muscular Endurance:

5 Rounds –

Superman x 15 sec

Zercher Wall sit x 20 sec

Hollow body x 25 sec

Weighted hip bridge x 15 sec

Metabolic Conditioning:

2 Rounds –

25 Mountain climbers / side

Plank x 60 sec

30 Mountain climbers / side

20 Narrow push-ups

35 Mountain climbers / side

15 Leg raises

40 Mountain climbers / side

Side plank x 60 sec / side

35 Mountain climbers / side

25 Scissor kicks / side

30 Mountain climbers / side

20 Single leg hip bridges (10 / side)

25 Mountain climbers / side

Rest x 4 min

Beginner

Strength:

5 Rounds –

8 Goblet squats

8 Dumbbell push presses

8 Supinated Inverted rows

Muscular Endurance:

5 Rounds –

Superman x 15 sec

Wall sit x 20 sec

Hollow body x 25 sec

Hip bridge x 15 sec

Metabolic Conditioning:

2 Rounds –

15 Mountain climbers / side

Plank x 40 sec

20 Mountain climbers / side

15 Narrow push-ups

25 Mountain climbers / side

15 Leg raises

30 Mountain climbers / side

Side plank x 40 sec / side

25 Mountain climbers / side

20 Scissor kicks / side

20 Mountain climbers / side

20 Hip bridges

15 Mountain climbers / side

Rest x 4 min

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