485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/23/18

August 22, 2018

 

Intermediate

Strength:

4 Rounds –

6 Turkish get ups (3 / side)

8 Narrow dumbbell floor presses

Muscular Endurance:

4 Rounds –

Chair pose hold x 20 sec

Hollow body x 25 sec

4 Rounds –

Handstand x 15 sec

Pull-up hold x 10 sec

Metabolic Conditioning:

Complete as many rounds as possible in 15 minutes with a partner of…

8 Med ball squat + chest passes

8 Push-up high fives

8 Back to back med ball passes / direction

*Both partners should complete 8 repetitions of each exercise. Using the first exercise as an example, each partner should perform 8 squat to chest passes before moving on to the push-ups.

Beginner

Strength:

4 Rounds –

10 Half Turkish get ups (5 / side)

5 Narrow push-ups

5 Wide push-ups

Muscular Endurance:

4 Rounds –

Chair pose hold x 20 sec

Hollow body x 25 sec

4 Rounds –

Plyo-box pike x 15 sec

Pull-up hold x 10 sec

Metabolic Conditioning:

Complete as many rounds as possible in 15 minutes with a partner of…

8 Med ball squat + chest passes

8 Push-up high fives

8 Back to back med ball passes / direction

*Both partners should complete 8 repetitions of each exercise. Using the first exercise as an example, each partner should perform 8 squat to chest passes before moving on to the push-ups.

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