485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/10/18

April 09, 2018

 

Intermediate

Power:

EMOM for 8 min –

3 Tall box jumps

*Challenge yourself

Strength:

5 Rounds –

5 Floor presses @ 65%

5 One arm rows / side @ 25%

Muscular endurance:

4 Rounds –

8 Supinated pull-ups

8 Good mornings

Metabolic conditioning:

10 Min AMRAP –

8 Alternating one arm snatches (4 / side)

3 Squat thrust lateral hops (to the right)

3 Squat thrust lateral hops (to the left)

Beginner

Power:

EMOM for 8 min –

3 Tall box jumps

*Challenge yourself

Strength:

5 Rounds –

5 Floor presses @ 65%

5 One arm rows / side @ 25%

Muscular endurance:

4 Rounds –

8 Supinated Inverted rows

8 Good mornings

Metabolic conditioning:

10 Min AMRAP –

8 Alternating one arm snatches (4 / side)

3 Squat thrust lateral hops (to the right)

3 Squat thrust lateral hops (to the left)

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