485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/30/18

August 29, 2018

 

Intermediate

Strength:

4 Rounds –

4 Natural hamstring curls

6 Bench presses (using either dumbbells or a barbell)

8 T-Bar rows

Metabolic Conditioning:

In teams of two, alternating movements throughout, complete as many rounds as possible in 30 minutes of:

25 Air squats

20 Mountain climbers

15 Kettlebell swings

10 burpees

5 strict supinated pull-ups

Partner A starts with 25 air squats, Partner B then performs 20 mountain climbers, Partner A then performs 15 kettlebell swings, Partner B does 10 burpees, Partner A does 5 strict supinated pull-ups, then Partner B does 25 air squats…and so on.

Core:

3 Rounds –

10 Leg raises

8 Cross touches (4 / side)

Beginner

Strength:

4 Rounds –

6 Isometric floor presses / side

8 T-Bar rows

10 Weighted hip bridges

Metabolic Conditioning:

In teams of two, alternating movements throughout, complete as many rounds as possible in 30 minutes of:

25 Air squats

20 Mountain climbers

15 Kettlebell swings

10 burpees

5 Supinated inverted rows

Partner A starts with 25 air squats, Partner B then performs 20 mountain climbers, Partner A then performs 15 kettlebell swings, Partner B does 10 burpees, Partner A does 5 supinated inverted rows, then Partner B does 25 air squats…and so on.

Core:

3 Rounds –

10 Leg raises

8 Cross touches (4 / side)

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