485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/3/18

August 02, 2018

 

Intermediate

Strength:

Every minute, on the minute, for 15 minutes (3 sets of each):

Station 1 – 6 Front squats @ 32X1

Station 2 – 6 Kettlebell windmills (left) @ 4111

Station 3 – 6 Kettlebell windmills (right) @ 4111

Station 4 – Side plank (left) x 45 seconds

Station 5 – Side plank (right) x 45 seconds

Chipper #1:

40 Dumbbell thrusters

40 Jumping jacks

40 lateral box overs

40 Jumping jacks

40 Snatches (20 / side)

40 Jumping jacks

40 Squat thrusts

40 Jumping jacks

Chipper #2:

40 Bicycles

Sprint x 120 ft

Jog x 120 ft

30 Supinated pull-ups

Sprint x 120 ft

Jog x 120 ft

20 Triceps push-ups

Sprint x 120 ft

Jog x 120 ft

20 Toes to bar

Sprint x 120 ft

Jog x 120 ft

*Everything is double count unless specified otherwise

Beginner

Strength:

Every minute, on the minute, for 15 minutes (3 sets of each):

Station 1 – 6 Goblet squats @ 32X1

Station 2 – 6 Kettlebell windmills (left)

Station 3 – 6 Kettlebell windmills (right)

Station 4 – Side plank (left) x 45 seconds

Station 5 – Side plank (right) x 45 seconds

Chipper #1:

30 Dumbbell thrusters

30 Jumping jacks

30 lateral box overs

30 Jumping jacks

30 Snatches (20 / side)

30 Jumping jacks

30 Squat thrusts

30 Jumping jacks

Chipper #2:

40 Bicycles

Sprint x 120 ft

Jog x 120 ft

30 Supinated inverted rows

Sprint x 120 ft

Jog x 120 ft

20 Narrow push-ups

Sprint x 120 ft

Jog x 120 ft

20 leg raises

Sprint x 120 ft

Jog x 120 ft

*Everything is double count unless specified otherwise

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