485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/9/17

January 08, 2017

Screenshot_20170108-180031

 

Intermediate

Strength:

Clean & Jerk –

6 x 4 @ 70%

Metabolic conditioning:

2 Rounds with battle ropes –

30 sec Slams w/ lateral lunge

30 sec Alternating waves w/ squat

30 seconds Jumping jacks

2 Rounds with battle ropes –

20 sec Power slams

20 sec Alternating waves

20 seconds Jumping jacks

Core:

4 Sets –

30 sec plank

30 sec rest

Beginner

Strength:

Hang power clean  & push press

6 x 4 @ 70%

*The cleans and presses should be separated. Perform your first set of cleans (4) then your first set of presses (4). Continue in this fashion for all six sets.

Metabolic conditioning:

2 Rounds with battle ropes –

30 sec Slams w/ lateral lunge

30 sec Alternating waves w/ squat

30 seconds Jumping jacks

2 Rounds with battle ropes –

20 sec Power slams

20 sec Alternating waves

20 seconds Jumping jacks

Core:

4 Sets –

30 sec plank

30 sec rest

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