485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/13/18

August 12, 2018

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Intermediate

Strength:

5 Rounds –

4 Barbell squats (prioritize depth)

Supinated pull-ups x AMAP – 1 (leave one in the tank)

Muscular Endurance:

Complete the following every 2 min for 5 rounds –

10 Kettlebell deadlifts

12 Push-ups

12 Plank up-downs (6 / side)

12 Hollow body rocks

Metabolic Conditioning:

Kiki car push challenge

In teams of two, push a car while jamming out to Drake’s “in my feelings”. Push during the verses and segues. When the chorus hits, drop down and do burpees. Your goal is to complete as many burpees as possible. You have 3 min 38 sec

Kiki car push challenge # 2

In teams of two, push a car while jamming out to Drake’s “in my feelings”. Push during the verses and segues. When the chorus hits, complete Jumping lunges. Your goal is to push the car as far as possible. You have 3 min 38 sec

Partner Sprints:

3 Rounds –

120 feet, 90 feet, 60 feet, 30 feet

3 Rounds –

60 feet, 45 feet, 30 feet, 15 feet

*Partners will sprint one at a time alternating after each trip in a relay fashion.

Beginner

Strength:

5 Rounds –

6 Barbell squats (prioritize depth)

Supinated inverted rows x AMAP – 1 (leave one in the tank)

Muscular Endurance:

Complete the following every 2 min for 5 rounds –

10 Kettlebell deadlifts

12 Push-ups

12 Plank up-downs (6 / side)

12 Hollow body rocks

Metabolic Conditioning:

Kiki car push challenge

In teams of two, push a car while jamming out to Drake’s “in my feelings”. Push during the verses and segues. When the chorus hits, drop down and do burpees. Your goal is to complete as many burpees as possible. You have 3 min 38 sec

Kiki car push challenge # 2

In teams of two, push a car while jamming out to Drake’s “in my feelings”. Push during the verses and segues. When the chorus hits, complete Jumping lunges. Your goal is to push the car as far as possible. You have 3 min 38 sec

Partner Sprints:

3 Rounds –

120 feet, 90 feet, 60 feet, 30 feet

3 Rounds –

60 feet, 45 feet, 30 feet, 15 feet

*Partners will sprint one at a time alternating after each trip in a relay fashion.

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