485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/11/18

September 10, 2018

 

Intermediate

Strength:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – 8 Supinated rows @ 2111

Station 2 – Dumbbell Death March x 20 steps

Station 3 – 8 Front squats @ 21×1

Metabolic Conditioning:

4 Rounds –

8 Lunges / side

12 Push presses

80 Jump ropes

Beasts in training complete jumping lunges & 50 double unders

Finisher:

6 Min AMRAP –

8 Flutter kicks

8 Weighted Russian twists

15 High knees

Mobility:

Deep squat stretch x 3 minutes

Beginner

Strength:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – 8 Supinated rows @ 2111

Station 2 – Dumbbell Death March x 14 steps

Station 3 – 8 Goblet squats @ 21×1

Metabolic Conditioning:

4 Rounds –

8 Split squats / side

12 Dumbbell push presses

60 Jump ropes

Finisher:

6 Min AMRAP –

8 Flutter kicks

8 Weighted Russian twists

March with med ball overhead x 15 steps / side

Mobility:

Deep squat stretch x 3 minutes

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