485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/25/18

July 24, 2018

 

Intermediate

Strength:

6 Rounds –

3 Deadlifts @ 75%

4 Weighted push-ups (Heavy)

Core:

5 Rounds –

Wipers x 15 sec

Rest x 15 sec

Alternating lying leg extensions x 15 sec

Rest x 15 sec

Lateral crunches (left) x 12 sec

Rest x 15 sec

Lateral crunches (right) x 12 sec

Rest x 15 sec

Metabolic Conditioning:

Partners alternate movements to complete as many rounds and reps as possible in 20 minutes of:

Broad jumps x 80 feet

Sandbag run x 150 meters

Hand over hand Sled row x 35 feet

20 Russian kettlebell swings

Beginner

Strength:

5 Rounds –

5 Deadlifts

6 Strict push-ups

Core:

5 Rounds –

Wipers x 15 sec

Rest x 15 sec

Alternating lying leg extensions x 15 sec

Rest x 15 sec

Lateral crunches (left) x 12 sec

Rest x 15 sec

Lateral crunches (right) x 12 sec

Rest x 15 sec

Metabolic Conditioning:

Partners alternate movements to complete as many rounds and reps as possible in 20 minutes of:

Hops x 80 feet

Sandbag run x 150 meters

Hand over hand kettlebell row x 35 feet

20 Russian kettlebell swings

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