485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/11/18

April 10, 2018

 

Intermediate

Strength:

Barbell squat –

5 x 5 @ 60 – 65%

Muscular endurance:

3 Rounds –

10 Pull-ups

10 Dips

Farmer carry x 150 ft

Core:

2 Rounds with a partner –

6 Hollow body med ball tosses (overhead)

6 Hollow body med ball tosses (to chest)

6 Hollow body lateral med ball tosses / side (to waist)

*Partner 1 tosses the med ball to partner 2 at (designated location). Partner two receives and returns the med ball while in a hollow body hold.

Metabolic conditioning:

12 Min AMRAP –

15 Kettlebell swings

Complete 2 agility ladder exercises down and back (shown below)

20 High knees / side

Ladder exercises:

Minutes 1 – 6:

  1. Both feet in and out
  2. Muhamad Ali’s

Minutes 7 – 12:

  1. Extended icki shuffle
  2. Hip switch

Beginner

Strength:

Barbell squat –

5 x 5 @ 60 – 65%

Muscular endurance:

3 Rounds –

10 Inverted rows

10 Triceps push-downs

Farmer carry x 150 ft

Core:

2 Rounds with a partner –

6 Hollow body med ball tosses (overhead)

6 Hollow body med ball tosses (to chest)

6 Hollow body lateral med ball tosses / side (to waist)

*Partner 1 tosses the med ball to partner 2 at (designated location). Partner two receives and returns the med ball while in a hollow body hold.

Metabolic conditioning:

12 Min AMRAP –

15 Kettlebell swings

Complete 2 agility ladder exercises down and back (shown below)

20 High knees / side

Ladder exercises:

Minutes 1 – 6:

  1. Both feet in and out
  2. Muhamad Ali’s

Minutes 7 – 12:

  1. Extended icki shuffle
  2. Hip switch
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