485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/26/18

September 25, 2018

 

Intermediate

Strength:

Complete the following every 90 seconds for 18 minutes (4 rounds each):

Station 1: 6 Ring assisted pistols / side

Station 2: 6 Pull-up negatives

Station 3: 6 Alternating one arm rows / side @ 2111

Monsters Inc. complete unassisted pistols and pull-ups @ 2111 tempo

Core:

Complete the following every 4 minutes for 12 minutes (3 rounds total):

8 Grasshoppers / side

8 Grasshopper hand to toe touches / side

8 Grasshopper elbow to knee touches / side

8 Alternating med ball step offs / side

30 Med ball slams

Metabolic Conditioning:

4 Rounds –

8 Jumping lunges / side

20 Battle rope slams (all out!)

Rest x 45 sec between rounds

4 Rounds –

8 Box jumps (tall)

20 Kettlebell swings (heavy)

Beginner

Strength:

Complete the following every 90 seconds for 18 minutes (4 rounds each):

Station 1: 8 Goblet squats @ 2111

Station 2: 6 Inverted rows @3111

Station 3: 6 Alternating one arm rows / side @ 2111

Core:

Complete the following every 4 minutes for 12 minutes (3 rounds total):

5 Grasshoppers / side

5 Grasshopper hand to toe touches / side

5 Grasshopper elbow to knee touches / side

5 Alternating med ball step offs / side

20 Med ball slams

Metabolic Conditioning:

4 Rounds –

6 Lunges / side

20 Battle rope slams (all out!)

Rest x 45 sec between rounds

4 Rounds –

12 Box step ups

20 Kettlebell swings (challenge yourself)

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