485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/18/18

September 17, 2018

 

Intermediate

Strength:

5 Rounds –

6 Sumo deadlifts

6 Supinated pull-ups

Muscular Endurance:

3 Rounds –

6 Renegade rows / side (push-up, row, row)

8 Alternating dumbbell curls / side

Farmer carry x 100 meters

Metabolic Conditioning:

60 American kettlebell swings / 20 Box jump overs

45 American kettlebell swings / 16 Box jump overs

30 American kettlebell swings / 12 Box jump overs

*The box jump over reps are low in order for you to complete a challenging height

Core:

3 Rounds –

12 Resistance band inverted sit-up

8 Lateral leg raises / side

Beginner

Strength:

5 Rounds –

8 Sumo deadlifts

6 Supinated inverted rows

Muscular Endurance:

3 Rounds –

6 High plank rows / side

6 Push-ups

8 Alternating dumbbell curls / side

Farmer carry x 100 meters

Metabolic Conditioning:

60 Russian kettlebell swings / 20 Box step overs

45 Russian kettlebell swings / 16 Box step overs

30 Russian kettlebell swings / 12 Box step overs

*Complete box jumps if you are able

Core:

3 Rounds –

12 Reach to sky sit-ups

8 Lateral leg raises / side

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