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Rochester, NY 14606
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WOD 12/30/16

December 29, 2016

20161227_174852

 

Intermediate

Strength:

Split jerk technique

Muscular Endurance:

Every two minutes for as long as possible complete –

First interval (0:00 – 2:00) – 4 overhead squats / 4 pull-ups

First interval (2:00 – 4:00) – 6 overhead squats / 6 pull-ups

First interval (4:00 – 6:00) – 8 overhead squats / 8 pull-ups

Continue to add two reps to each exercise every interval until you cannot finish within the time limit. Your score will be equal to the number of intervals you are able to complete.

*Modify by adding one rep instead of two as needed.

Metabolic conditioning:

3 rounds for max reps of the following –

60 seconds of renegade rows

30 seconds rest

60 seconds of jumping lunges

30 seconds rest

60 seconds of burpees

90 seconds rest

Beginner

Strength:

Push jerk technique

Muscular Endurance:

Every two minutes for as long as possible complete –

First interval (0:00 – 2:00) – 4 goblet squats / 4 inverted rows

First interval (2:00 – 4:00) – 6 goblet squats / 6 inverted rows

First interval (4:00 – 6:00) – 8 goblet squats / 8 inverted rows

Continue to add two reps to each exercise every interval until you cannot finish within the time limit. Your score will be equal to the number of intervals you are able to complete.

*Modify by adding one rep instead of two as needed.

Metabolic conditioning:

3 rounds for max reps of the following –

60 seconds of renegade rows

30 seconds rest

60 seconds of lunges

30 seconds rest

60 seconds of burpees

90 seconds rest

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