485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/14/18

August 13, 2018

 

Intermediate

Strength:

4 Rounds –

6 Alternating high plank rows

6 Barbell curls

6 Natural hamstring curls

Muscular Endurance:

Every 90 seconds, for 12 minutes (2 sets each) of:

Station 1 – Left leg Bulgarian split squat x 8-10 reps @ 31X1

Station 2 – Right leg Bulgarian split squat x 8-10 reps @ 31X1

Station 3 –Barbell roll-outs x 8-10 reps @ 3010

Station 4 – Reverse snow angels x 15 reps @ 2020

Metabolic Conditioning:

5 Rounds –

8 Thrusters

8 Pull-ups

3 Rounds –

Jumping jacks x 20 sec

Rest x 5 sec

High knees x 20 sec

Rest x 5 sec

Mountian climbers x 20 sec

Rest x 45 sec

Beginner

Strength:

4 Rounds –

6 Alternating high plank rows

6 Barbell curls

6 Weighted hip bridges

Muscular Endurance:

Every 90 seconds, for 12 minutes (2 sets each) of:

Station 1 – Left leg split squat x 8-10 reps @ 31X1

Station 2 – Right leg split squat x 8-10 reps @ 31X1

Station 3 – Inchworm walk-outs x 8-10 reps @ 3010

Station 4 – Reverse snow angels x 15 reps @ 2020

Metabolic Conditioning:

5 Rounds –

8 Thrusters

8 Pull-ups

3 Rounds –

Jumping jacks x 20 sec

Rest x 5 sec

High knees x 20 sec

Rest x 5 sec

Mountian climbers x 20 sec

Rest x 45 sec

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