485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/16/18

August 15, 2018

 

Intermediate

Strength:

Complete the following every 2 minutes for 5 Rounds…

6 Hang power cleans

6 Push presses

6 Front squats

*Drop the bar only once the round is complete

Muscular Endurance:

4 Rounds –

Pull-up hold x 10 sec

T plank x 20 sec / side

Plank on med ball x 30 sec

*rest as needed

Metabolic Conditioning:

3 Rounds –

Tire flips x 35 feet

16 Sledgehammer tire slams (8 / side)

Run x 400 meters

Rest x 2 min 30 sec

Beginner

Strength:

Complete the following every 2 minutes for 5 Rounds…

8 Kettlebell sumo deadlift high pulls

8 One arm kettlebell push presses (4 / side)

8 Goblet squats

*Drop the kettlebell only once the round is complete

Muscular Endurance:

4 Rounds –

Inverted row hold x 10 sec

Side plank x 20 sec / side

Plank x 30 sec

*rest as needed

Metabolic Conditioning:

3 Rounds –

Tire flips x 35 feet

16 Sledgehammer tire slams (8 / side)

Run x 400 meters

Rest x 2 min 30 sec

*You may substitute 10 burpees for the tire flips

 

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