485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/6/17

January 05, 2017

20170105_150456

 

Intermediate

Strength:

Barbell lunge –

6 x 3 @ 75 – 80%

Muscular Endurance:

EMOM for 10 minutes –

3 Clusters

*A cluster is a two exercise complex consisting of a squat clean followed by a thruster.

Core:

3 Rounds –

8 Barbell rollouts

10 Good mornings

Finisher:

5 Minute AMRAP –

jump rope

Beginner

Strength:

Barbell lunge –

6 x 3 @ 75 – 80%

Muscular Endurance:

EMOM for 8 minutes –

3 Modified clusters

*A cluster is a two exercise complex consisting of a squat clean followed by a thruster. The modified cluster will consist of a power clean, front squat, and push press.

Core:

3 Rounds –

8 Barbell rollouts

10 Good mornings

Finisher:

5 Minute AMRAP –

jump rope

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