485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/27/18

August 26, 2018

 

 

Intermediate

Strength:

5 Rounds –

5 Barbell box squats

5 Push presses

Advanced complete push jerks

Muscular Endurance:

Every 2.5 minutes, for 12.5 minutes (5 sets of each):

8 Pull-ups

5 High plank rows / side

6 Dips

8 Weighted hip bridges

Metabolic Conditioning:

4 Rounds –

10 Pushups

20 Mountain climbers

30 Kettlebell swings

*Rest 2 minutes between rounds

Mobility:

Barbell reach back shoulder stretch x 90 sec

Beginner

Strength:

5 Rounds –

8 Barbell box squats

8 Strict presses

Muscular Endurance:

Every 2 minutes, for 10 minutes (5 sets of each):

8 Bar inverted rows

5 High plank rows / side

6 Overhead triceps extensions

8 Weighted hip bridges

Metabolic Conditioning:

4 Rounds –

8 Pushups

16 Mountain climbers

24 Kettlebell swings

*Rest 2 minutes between rounds

Mobility:

Barbell reach back shoulder stretch x 90 sec

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