485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/7/18

August 06, 2018

 

Intermediate

Strength:

4 Rounds –

4 Squats

5 Supinated rows

6 Pull-ups

Muscular Endurance:

4 Rounds –

Wall sit x 20 sec

Superman hold x 12 sec

Hip bridge x 20 sec

Rest 60 sec

4 Rounds –

Handstand x 12 sec

Push-up hold x 10

Plank x 35 sec

Rest 60 sec

Metabolic Conditioning:

3 Rounds –

Complete 45 sec at each station with 25 sec rest between stations.

Station 1: Burpees

Station 2: Mountain climbers

Station 3: Tuck jumps

Station 4: Med ball slams

Beginner

Strength:

4 Rounds –

4 Squats

5 Supinated rows

6 Pull-ups

Muscular Endurance:

4 Rounds –

Wall sit x 20 sec

Superman hold x 8 sec

Hip bridge x 20 sec

Rest 60 sec

4 Rounds –

Pylo-box pike x 12 sec

Push-up hold from the knees x 10

Plank x 35 sec

Rest 60 sec

Metabolic Conditioning:

3 Rounds –

Complete 45 sec at each station with 25 sec rest between stations.

Station 1: Burpees

Station 2: Mountain climbers

Station 3: Squat jumps

Station 4: Med ball slams

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