485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/5/18

July 04, 2018

Intermediate

Strength:

Complete the following every 2 minutes, for 18 minutes (3 sets):

Station 1 – Back squat x 6

Station 2 –Farmer’s carry x 100 meters

Station 3 – Front Leaning Rest on Rings x 60 seconds

Muscular Endurance:

6 Rounds –

Pull-up hold x 8 sec

Rest x 10 sec

Handstand x 12 sec

Rest x 25 sec

6 Rounds –

Zercher squat hold x 12 sec

Rest x 10 sec

Side plank x 12 sec / side

Rest x 25 sec

Metabolic Conditioning:

4 Rounds –

10 Hang power snatches

20 Sit-ups

30 KBS

Beginner

Strength:

Complete the following every 2 minutes, for 18 minutes (3 sets):

Station 1 – Goblet squat x 6

Station 2 –Farmer’s carry x 100 meters

Station 3 – Front Leaning Rest on Rings x 40 seconds

Muscular Endurance:

6 Rounds –

Inverted row hold x 8 sec

Rest x 10 sec

Plyo-box pike x 12 sec

Rest x 25 sec

6 Rounds –

Wall-sit w/ plate hold x 12 sec

Rest x 10 sec

Side plank x 12 sec / side

Rest x 25 sec

*For the wall-sit, hold a light plate in your hands with your arms stretched straight out in front of you.

Metabolic Conditioning:

4 Rounds –

10 Sumo deadlift high pulls

15 Sit-ups

20 KBS

 

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