485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/24/17

July 23, 2017

 

Intermediate

Strength:

Overhead Lunge – 6 x 4

Muscular Endurance:

3 Rounds –

25 Second handstand hold

35 Second bar hang

45 Second weighted plank

Metabolic Conditioning:

Tabata –

Supinated Inverted rows

Push-ups

Mountain climbers

Squat thrusts

*Tabata consists of 8, 30 second rounds. During each round you will work for 20 seconds then rest for 10 seconds. Your score will be the lowest number of reps achieved within the 8 rounds. Your goal is to get a high number of reps but also be consistent from round to round.

Beginner

Strength:

Barbell Lunge – 6 x 4

Muscular Endurance:

3 Rounds –

25 Second plyobox pike hold

25 Second bar hang

35 Second plank

Metabolic Conditioning:

Tabata –

Supinated Inverted rows

Push-ups

Mountain climbers

Squat thrusts

*Tabata consists of 8, 30 second rounds. During each round you will work for 20 seconds then rest for 10 seconds. Your score will be the lowest number of reps achieved within the 8 rounds. Your goal is to get a high number of reps but also be consistent from round to round.

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