485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/24/18

August 23, 2018

 

Intermediate

Strength:

4 Rounds –

5 Natural hamstring curls

7 Supinated rows

9 Skull crushers

Chipper #1:

100 Squats

80 Flutter kicks

60 Kettlebell swings

40 Pull-ups

20 Wall balls

Chipper #2:

5 Tire flips

12 Lateral med ball tosses against wall / side

5 Tire flips

Weighted run x 400 meters

5 Tire flips

Bear crawl x 50 meters

5 Tire flips

Bear crawl x 50 meters

5 Tire flips

Weighted run x 400 meters

5 Tire flips

12 Lateral med ball tosses against wall / side

5 Tire flips

Beginner

Strength:

4 Rounds –

7 Supinated rows

8 Weighted hip bridges

9 Skull crushers

Chipper #1:

80 Squats

60 Flutter kicks

50 Kettlebell swings

40 Inverted rows

20 Wall balls

Chipper #2:

5 Tire flips

12 Lateral med ball tosses against wall / side

5 Tire flips

Run x 400 meters

5 Tire flips

Bear crawl x 30 meters

5 Tire flips

Bear crawl x 30 meters

5 Tire flips

Run x 400 meters

5 Tire flips

12 Lateral med ball tosses against wall / side

5 Tire flips

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