485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/24/18

September 23, 2018

 

Intermediate

Strength:

5 Rounds –

5 Natural hamstring curls

6 Judo push-ups

7 Dumbbell front reverse lunges / side

Metabolic Conditioning:

3 Rounds –

Complete 45 sec at each station with 20 sec rest between stations –

Station 1: Pull-ups

Station 2: Reach to sky sit-ups

Station 3: Wall balls

Station 4: Leg hops

Station 5: Sprints (30 ft = 1)

* The goal is to accumulate as many reps as possible throughout each round.

Mobility:

Deep squat stretch x 3 min

Beginner

Strength:

5 Rounds –

5 Natural hamstring curls

6 Judo push-ups

7 Dumbbell front reverse lunges / side

Metabolic Conditioning:

3 Rounds –

Complete 45 sec at each station with 20 sec rest between stations –

Station 1: Inverted rows

Station 2: Feet anchored sit-ups

Station 3: Wall balls

Station 4: Leg hops

Station 5: Sprints (30 ft = 1)

* The goal is to accumulate as many reps as possible throughout each round.

Mobility:

Deep squat stretch x 3 min

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