485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/17/18

August 16, 2018

 

Intermediate

Strength:

4 Rounds –

6 Dips

8 One arm rows / side

10 Single leg deadlifts (5/side)

Metabolic Conditioning:

100 Jumping jacks

80 Crunches

70 High knees

60 scissor kicks

50 push presses

40 Pull-ups

30 One arm thrusters (15 / side)

20 star jumps

20 push-ups

20 Leg hops

10 Sprints (60 ft = 1)

Beginner

Strength:

4 Rounds –

6 Triceps kickbacks / side

8 One arm rows / side

10 Kettlebell deadlifts

Metabolic Conditioning:

100 Jumping jacks

80 Crunches

60 High knees

50 Scissor kicks

40 Push presses

30 Inverted rows

30 One arm thrusters (15 / side)

15 Star jumps

20 Push-ups

15 Leg hops

6 Sprints (60 ft = 1)

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