485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/17/18

September 16, 2018

 

Intermediate

Strength:

Every 2:30 for 5 rounds:

6 Front squats @ 21×1

8 Hollow body rocks

Muscular Endurance:

4 Rounds –

6 Single arm presses / side

6 Single arm deadlifts / side

6 Single arm inverted rows / side

Metabolic Conditioning:

12 Min AMRAP –

6 Thrusters

8 Burpees

10 Kettlebell deadlifts

Mobility:

Pidgeon stretch x 90 sec / side

Beginner

Strength:

Every 2:30 for 5 rounds:

8 Goblet squats @ 21×1

8 Hollow body rocks

Muscular Endurance:

4 Rounds –

6 Single arm presses / side

6 Single arm deadlifts / side

6 Single arm inverted rows / side

Metabolic Conditioning:

12 Min AMRAP –

6 Med ball thrusters

8 Burpees

10 Kettlebell deadlifts

Mobility:

Pidgeon stretch x 90 sec / side

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text