485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/6/18

September 05, 2018

 

 

Intermediate

Strength:

4 Rounds –

 

8 Goblet squats

6 One arm rows / side

Muscular Endurance:

4 Rounds –

4 tall box jumps

6 Hip dips / side

6 Hollow body rocks

Metabolic Conditioning:

3 Rounds –

In teams of two, spend 90 seconds at each station completing as many repetitions as possible.  Partners rotate between working and resting after each repetition. Rest 60 seconds between stations and 150 seconds between rounds.

 

Station 1: Sled pushes (60 ft = 1)

Station 2: Farmer carries (60 ft = 1)

Station 3: Overhead walking lunges (30 ft = 1)

*Partner A completes one sled push, and then rests while partner B completes one sled push. Partner B will then rest while partner A completes a second sled push. Partners continue in this fashion for all exercises.

Beginner

Strength:

4 Rounds –

8 Goblet squats

 

6 One arm rows / side

Muscular Endurance:

4 Rounds –

4 Box jumps (challenge yourself)

6 Lateral leg raises / side

6 Hollow body rocks

Metabolic Conditioning:

3 Rounds –

In teams of two, spend 90 seconds at each station completing as many repetitions as possible.  Partners rotate between working and resting after each repetition. Rest 60 seconds between stations and 150 seconds between rounds.

Station 1: Sled pushes (60 ft = 1)

Station 2: Farmer carries (60 ft = 1)

Station 3: Goblet walking lunges (30 ft = 1)

*Partner A completes one sled push, and then rests while partner B completes one sled push. Partner B will then rest while partner A completes a second sled push. Partners continue in this fashion for all exercises.

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