485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/6/18

August 05, 2018

 

Intermediate

Strength:

4 Rounds –

5 Deadlifts

Push-ups x AMAP – 3

*Do not bring your chest and arms to total exhaustion. Leave three push-ups in the tank.

Muscular Endurance:

6 rounds –

6 Supinated pull-ups

6 Dips

4 Front rack lunges

Metabolic Conditioning:

3 Rounds –

20 Wall balls

30 Sit-ups

Weighted run x 200 meters (challenge yourself)

Mobility:

Pidgeon stretch x 90 sec / side

Towel stretch x 90 sec / side

Beginner

Strength:

4 Rounds –

5 Deadlifts

Push-ups from the knees x AMAP – 3

*Do not bring your chest and arms to total exhaustion. Leave three push-ups in the tank.

Muscular Endurance:

6 rounds –

6 Supinated inverted rows

6 Narrow grip floor presses

4 Kettlebell lunges / side

Metabolic Conditioning:

3 Rounds –

20 Wall balls

40 Crunches

Weighted run x 200 meters (challenge yourself)

Mobility:

Pidgeon stretch x 90 sec / side

Towel stretch x 90 sec / side

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