485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/22/18

August 21, 2018

 

Intermediate

Strength:

Every 2 minutes, for 24 minutes (3 sets of each):

Station 1 – 8 Romanian Deadlifts @ 4011

Station 2 – Plank x 60 seconds (weighted if possible)

Station 3 – 8 Alternating dumbbell rows / side @ 2111

Station 4 – 100-Meter Suitcase Carry + Waiter’s Carry

*For the carry: Hold a heavy Dumbbell or Kettllebell at your side in suitcase carry, and a lighter Dumbbell or Kettlebell overhead in waiter’s carry; switch arms at 50-meters.

Metabolic Conditioning:

3 Rounds –

Complete 40 sec at each station with 20 sec rest between stations –

Station 1: Pull-ups

Station 2: Lunges

Station 3: Russian twists

Station 4: Box jumps

Station 5: Jump ropes

* The goal is to accumulate as many reps as possible throughout each round.

Mobility:

Towel stretch x 90 sec / side

Beginner

Strength:

Every 2 minutes, for 24 minutes (3 sets of each):

Station 1 – 8 Kettlebell Romanian Deadlifts @ 4011

Station 2 – Plank x 60 seconds (weighted if possible)

Station 3 – 8 Alternating dumbbell rows / side

Station 4 – 100-Meter Suitcase Carry + Waiter’s Carry

*For the carry: Hold a heavy Dumbbell or Kettllebell at your side in suitcase carry, and a lighter Dumbbell or Kettlebell overhead in waiter’s carry; switch arms at 50-meters.

Metabolic Conditioning:

3 Rounds –

Complete 40 sec at each station with 20 sec rest between stations –

Station 1: Bar inverted rows

Station 2: Split squats (switch sides halfway)

Station 3: Russian twists

Station 4: Box step-ups

Station 5: Jump ropes

* The goal is to accumulate as many reps as possible throughout each round.

Mobility:

Towel stretch x 90 sec / side

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