485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/25/18

January 24, 2018

 

Intermediate

Strength:

Power clean –

6 x 6

Muscular endurance:

3 Rounds –

8 Good mornings @ 3011

8 Single leg hip bridge / side @3111

Metabolic conditioning:

3 Rounds with a battle rope–

Alternating waves x 25 sec

Upper cuts x 25 sec

Stage coach w/ reverse lunge x 25 sec

Hip toss x 25 sec

Beginner

Strength:

Muscle clean –

6 x 6

Muscular endurance:

3 Rounds –

8 Good mornings @ 3011

8 Single leg hip bridge / side @3111

Metabolic conditioning:

3 Rounds with a battle rope–

Alternating waves x 25 sec

Upper cuts x 25 sec

Stage coach w/ reverse lunge x 25 sec

Hip toss x 25 sec

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