485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/28/18

August 27, 2018

 

Intermediate

Strength:

Inverse Tabata A –

  1. Sumo deadlifts
  2. Hollow body rocks

Inverse Tabata B –

  1. Supinated pull-ups
  2. Dumbbell front racked lunges

Inverse Tabata C –

  1. Deadlifts (standard)
  2. Alternating dumbbell curls

Inverse Tabata A –

  1. Dumbbell front racked lunges
  2. Hollow body rocks

Inverse Tabata is comprised of 10 seconds of work followed by 20 seconds of rest for 8 intervals. Alternate between the two exercises so that you complete 4 sets of each. Rest 3 minutes between Tabatas.

Metabolic Conditioning:

8 Min AMRAP –

15 Med ball slams

10 Squat thrusts

15 Weighted russian twists

6 Min AMRAP –

60 Jump ropes

15 battle rope slams

Core:

5 Rounds –

Weighted plank x 20 sec

Rest x 25 sec

Beginner

Strength:

Inverse Tabata A –

  1. Sumo kettlebell deadlifts
  2. Hollow body rocks

Inverse Tabata B –

  1. Supinated inverted rows
  2. Bodyweight lunges

Inverse Tabata C –

  1. Kettlebell deadlifts (standard)
  2. Alternating dumbbell curls

Inverse Tabata A –

  1. Bodyweight lunges
  2. Hollow body rocks

Inverse Tabata is comprised of 10 seconds of work followed by 20 seconds of rest for 8 intervals. Alternate between the two exercises so that you complete 4 sets of each. Rest 3 minutes between Tabatas.

Metabolic Conditioning:

8 Min AMRAP –

15 Med ball slams

10 Squat thrusts

15 Russian twists

6 Min AMRAP –

40 Jump ropes

12 battle rope slams

Core:

5 Rounds –

Plank x 20 sec

Rest x 25 sec

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