485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/10/18

September 09, 2018

 

Intermediate

Strength:

12 Turkish get ups (6 / side)

*Use the heaviest weight you are able to while maintaining proper form.

Muscular Endurance:

4 Rounds –

Push-up hold x 10 sec

T plank x 20 sec / side

Plank on med ball x 30 sec

Metabolic Conditioning:

5 Rounds –

6 Pull-ups

8 Burpees

12 Oblique mountain climbers

Finisher:

2 Rounds (4 suicides total) –

Suicide sprints

20 feet, 40 feet, 60 feet, 80 feet

Reverse suicide sprints

80 feet, 60 feet, 40 feet, 20 feet

Beginner

Strength:

20 Turkish get ups (10 / side)

*Use the heaviest weight you are able to while maintaining proper form.

Muscular Endurance:

4 Rounds –

Push-up hold from knees x 10 sec

T plank x 15 sec / side

Plank x 30 sec

Metabolic Conditioning:

5 Rounds –

6 Inverted rows

6 Burpees

10 Oblique mountain climbers

Finisher:

2 Rounds (4 suicides total) –

Suicide sprints

20 feet, 40 feet, 60 feet, 80 feet

Reverse suicide sprints

80 feet, 60 feet, 40 feet, 20 feet

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