485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/3/18

July 02, 2018

 

Intermediate

Strength:

Every 75 sec for 7 rounds –

2 Turkish get ups (1/ side)

Muscular Endurance:

3 Rounds –

8 Romanian deadlifts

8 Supinated pull-ups

8 Overhead resistance band triceps extensions

Metabolic Conditioning:

4 Rounds –

Run x 200 meters

8 Airborne climbers

10 Spider climbers / side

10 Slalom climbers (5 /side)

15 Tuck jumps

Run x 200 meters

Rest 2 minutes

Beginner

Strength:

Every 75 sec for 7 rounds –

4 Half Turkish get ups (2/ side)

Muscular Endurance:

3 Rounds –

8 Romanian kettlebell deadlifts

8 Supinated inverted rows

8 Overhead resistance band triceps extensions

Metabolic Conditioning:

4 Rounds –

Run x 200 meters

10 Spider climbers / side

20 Mountain climbers / side

15 Tall jumps

Run x 200 meters

Rest 2 minutes

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text