485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/31/17

August 30, 2017

 

Intermediate

Strength:

Floor press –

5 x 5 @ 65%

Muscular Endurance:

4 Rounds –

6 Supinated pull-ups

8 Presses

10 Triceps band pushdowns

Metabolic Conditioning:

2 Rounds –

6 Running broad jumps

Ascending sprint intervals –

30 second intervals:

Complete 2 sprints at each distance: 60 ft, 120 ft, 180 ft, 240 ft

15 second intervals:

Complete 2 sprints each distance: 20 ft, 40 ft, 60 ft, 80 ft

*Your goal is to complete as many intervals as possible in each category (30-seconds, 22-seconds, 15-seconds). After completing the interval, you will rest with any remaining time until the next interval begins.

Beginner

Strength:

Floor press –

5 x 5 @ 65%

Muscular Endurance:

4 Rounds –

6 Supinated inverted rows

8 Presses

10 Triceps band pushdowns

Metabolic Conditioning:

2 Rounds –

6 Running broad jumps

Ascending sprint intervals –

30 second intervals:

Complete 2 sprints at each distance: 60 ft, 120 ft, 180 ft, 240 ft

15 second intervals:

Complete 2 sprints each distance: 20 ft, 40 ft, 60 ft, 80 ft

*Your goal is to complete as many intervals as possible in each category (30-seconds, 22-seconds, 15-seconds). After completing the interval, you will rest with any remaining time until the next interval begins.

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