485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/18/17

July 17, 2017

 

Intermediate

Muscular Endurance:

12 Minute AMRAP –

5 Supinated pull-ups

7 Lunges / side

9 Push-ups

Metabolic Conditioning:

4 Rounds with battle ropes –

Stage coach w/ squat x 30 sec

Hip toss x 30 sec

Jumping jacks x 30 sec

Plank waves x x 30 sec

Core:

3 Rounds –

15 partner leg throws (standard)

10 partner leg throws (lateral)

Beginner

Muscular Endurance:

12 Minute AMRAP –

5 Supinated inverted rows

7 Split squats / side

9 Push-ups

Metabolic Conditioning:

4 Rounds with battle ropes –

Stage coach w/ squat x 30 sec

Hip toss x 30 sec

Jumping jacks x 30 sec

Plank waves x x 30 sec

Core:

3 Rounds –

15 partner leg throws (standard)

10 partner leg throws (lateral)

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