485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/12/18

April 11, 2018

 

Intermediate

Strength:

Complete the following every 75 sec for 6 rounds –

4 Hang squat cleans

Muscular endurance:

8 rounds –

Handstand hold x 10 sec

Plank x 25 sec

Rest x 20 sec

8 rounds –

Pull-up hold x 10 sec

Bar hang x 20 sec

Rest x 30 sec

Metabolic conditioning:

3 Rounds –

50 Jumping jacks

40 Mountain climbers

30 Sit-ups

20 Squat thrusts

10 Renegade rows (5 / side)

Beginner

Strength:

Complete the following every 75 sec for 6 rounds –

4 Hang muscle cleans

Muscular endurance:

8 rounds –

Handstand hold x 10 sec

Plank x 25 sec

Rest x 20 sec

8 rounds –

Pull-up hold x 10 sec

Bar hang x 20 sec

Rest x 30 sec

Metabolic conditioning:

3 Rounds –

40 Jumping jacks

30 Mountain climbers

20 Sit-ups

12 Squat thrusts

10 Renegade rows (5 / side)

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