485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/1/18

July 31, 2018

 

Intermediate

Strength:

4 Rounds –

3 Prone rope climbs

5 Barbell step ups / side

8 Single leg hip bridges / side

*Advanced complete 3 rope climbs

Muscular Endurance:

6 rounds –

Pull-up hold x 10 sec

Handstand hold x 20 sec

Hollow body x 30 sec

Metabolic Conditioning:

Set up 4 cones in the shape of a Z with the following dimensions – 45 ft, 60ft, and 120 ft. Complete 4 rounds each of the following drills…

  1. Sprint x 45 feet, backpedal x 60 feet, sprint x 120 ft
  2. Squat thrust broad jump x 45 feet, lateral shuffle x 60 feet, sprint x 120 ft
  3. Backpedal x 45 feet, sprint x 60 feet, sprint x 120 ft
  4. Skip x 45 feet, crab walk x 60 feet, bear crawl x 120 ft

* D is extra for fun if there is time J

Beginner

Strength:

4 Rounds –

8 Band pull-downs

5 Goblet step ups / side

12 Hip bridges

Muscular Endurance:

6 rounds –

Pull-up hold x 10 sec

Plyo-box pike x 20 sec

Hollow body x 30 sec

Metabolic Conditioning:

Set up 4 cones in the shape of a Z with the following dimensions – 45 ft, 60ft, and 120 ft. Complete 4 rounds each of the following drills…

  1. Sprint x 45 feet, backpedal x 60 feet, sprint x 120 ft
  2. Squat thrust broad jump x 45 feet, lateral shuffle x 60 feet, sprint x 120 ft
  3. Backpedal x 45 feet, sprint x 60 feet, sprint x 120 ft
  4. Skip x 45 feet, crab walk x 60 feet, bear crawl x 120 ft

*Letter D is extra for fun if there is time J

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