485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/19/18

September 18, 2018

 

Intermediate

Strength:

4 Rounds –

Sled push x 45 ft

6 Lateral med ball throws against wall / side

3 Rope climbs

Metabolic Conditioning:

8 Min AMRAP –

12 One arm snatches (6 / side)

12 Sit-ups

5 Rounds –

8 Toes to bar

12 Push-presses

60 Jump ropes

*Rest 3 minutes between workouts

Core:

3 Rounds –

12 Resistance band inverted sit-up

8 Lateral leg raises / side

Beginner

Strength:

4 Rounds –

Sled push x 45 ft

6 Lateral med ball throws against wall / side

6 Resistance band pull-downs

*The resistance pull-downs should mimic the pulling motion of a rope climb

Metabolic Conditioning:

8 Min AMRAP –

12 One arm snatches (6 / side)

12 Sit-ups

5 Rounds –

8 Leg raises

12 Dumbbell push-presses

60 Jump ropes

*Rest 3 minutes between workouts

Core:

3 Rounds –

12 Feet anchored sit-ups

8 Lateral leg raises / side

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