485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/9/18

August 08, 2018

 

Intermediate

Strength:

4 Rounds –

8 Romanian deadlifts

8 Isometric floor presses / side

8 Pull-ups

Metabolic Conditioning:

Every 90 seconds, for 30 minutes (5 sets):

Station 1 – 15 Box jump overs

Station 2 – 15 Burpees

Station 3 – 200 Meter run

Station 4 – 10 Single-arm dumbbell overhead walking lunges / side

Core:

3 Rounds –

6 Windshield wipers

10 Hollow body rocks

Mobility:

Deep squat stretch x 2 min

Door frame chest stretch x 90 sec

Beginner

Strength:

4 Rounds –

8 Romanian deadlifts

8 Isometric floor presses / side

8 Pull-ups

Metabolic Conditioning:

Every 90 seconds, for 30 minutes (5 sets):

Station 1 – 15 Box step overs

Station 2 – 10 Burpees

Station 3 – 200 Meter run

Station 4 – 10 Goblet lunges / side

Core:

3 Rounds –

6 Windshield wipers

Hollow body x 25 sec

Mobility:

Deep squat stretch x 2 min

Door frame chest stretch x 90 sec

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