485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/9/18

July 08, 2018

 

Intermediate

Strength:

Complete the following with a partner –

3 Rounds:

5 Med ball shot put throws / side

5 Med ball throws forward

4 Med ball lateral scoop tosses / side

5 Med ball throws backward

Benchmark Workout: Fran

21 – 15 – 9

Thrusters

Pull-ups

Core:

3 Rounds –

Bicycles x 15 sec

Rest x 10 sec

Reverse crunches x 15 sec

Rest x 10 sec

Wipers x 15 sec

Rest x 10 sec

Shred Finisher:

Interval sprints

Beginner

Strength:

Complete the following with a partner –

3 Rounds:

5 Med ball shot put throws / side

5 Med ball throws forward

4 Med ball lateral scoop tosses / side

5 Med ball throws backward

Benchmark Workout: Fran

21 – 15 – 9

Dumbbell thrusters

Inverted rows

Core:

3 Rounds –

Bicycles x 15 sec

Rest x 10 sec

Reverse crunches x 15 sec

Rest x 10 sec

Wipers x 15 sec

Rest x 10 sec

Shred Finisher:

Interval sprints

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