485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/16/18

April 15, 2018

 

Intermediate

Skill:

Complete the clean warm up:

2 Rounds:

10 Clean deadlifts

5 Strict high pulls

5 Hip drive high pulls

5 Robotic muscle cleans

5 Muscle cleans

5 Power cleans

10 Front squats

Complete the following every 75 sec for 6 rounds:

5 Squat cleans

*go light

Muscular endurance:

5 rounds –

6 Pull-ups

3 Clean pulls @ 75 – 95% of clean 1RM

Core:

4 Rounds –

20 Crunches

10 Oblique crunches / side

Metabolic conditioning:

Karen –

150 Wall balls

Beginner

Skill:

Complete the clean warm up:

2 Rounds:

10 Clean deadlifts

5 Strict high pulls

5 Hip drive high pulls

5 Robotic muscle cleans

5 Muscle cleans

5 Power cleans

10 Front squats

Complete the following every 75 sec for 6 rounds:

5 Power cleans

*go light

Muscular endurance:

5 rounds –

6 Inverted rows

3 Clean pulls @ 65 – 85% of clean 1RM

Core:

4 Rounds –

15 Crunches

7 Oblique crunches / side

Metabolic conditioning:

Karen –

100 Wall balls

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