485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/4/18

September 03, 2018

 

Intermediate

Strength:

5 Rounds –

5 Deadlifts @ 60 – 70%

5 Supinated pull-ups

Metabolic Conditioning:

3 Rounds for max reps –

Run x 90 sec (30 ft = 1)

Rest x 60 sec

Burpees x 90 sec

Rest x 60 sec

Kettlebell step-ups x 90 sec

Rest x 60 sec

Run x 90 sec (30 ft = 1)

Rest between rounds

Core:

3 Rounds –

Flutter kicks x 15 sec

Rest x 12 sec

Bicycles x 15 sec

Rest x 12 sec

Plank to T x 27 sec

Rest x 27 sec

Mobility:

Deep squat stretch x 3 min

Beginner

Strength:

5 Rounds –

8 Deadlifts

8 Supinated inverted rows

Metabolic Conditioning:

3 Rounds for max reps –

Run x 90 sec (30 ft = 1)

Rest x 60 sec

Burpees x 90 sec

Rest x 60 sec

Goblet step-ups x 90 sec

Rest x 60 sec

Run x 90 sec (30 ft = 1)

Rest between rounds

Core:

3 Rounds –

Flutter kicks x 15 sec

Rest x 12 sec

Bicycles x 15 sec

Rest x 12 sec

High plank to T x 27 sec

Rest x 27 sec

Mobility:

Deep squat stretch x 3 min

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text