485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/18/18

April 17, 2018

 

 

Intermediate

Skill:

Complete the snatch warm up:

2 Rounds:

10 snatch deadlifts

5 Strict high pulls

5 Hip drive high pulls

5 Robotic muscle snatches

5 Muscle snatches

5 Power snatches

7 Overhead squats

Then,

Spend 5 min working on handstands

Strength:

3 rounds –

10 Front squats

10 Floor presses

*Go light

Muscular Endurance:

6 rounds –

Pull-up hold x 8 sec

Rest x 10 sec

Hollow body hold x 16 sec

Rest x 10 sec

6 rounds –

Handstand hold x 12 sec

Rest x 10 sec

Wall sit x 15 sec

Rest x 10 sec

Metabolic conditioning:

5 Rounds –

8 Hang power cleans

8 Lateral burpee bar overs (4 / side)

Beginner

Skill:

Complete the snatch warm up:

2 Rounds:

10 snatch deadlifts

5 Strict high pulls

5 Hip drive high pulls

5 Robotic muscle snatches

5 Muscle snatches

5 Power snatches

7 Overhead squats

Then,

Spend 5 min working on handstands

Strength:

3 rounds –

10 Front squats

10 Floor presses

*Go light

Muscular Endurance:

6 rounds –

Pull-up hold x 8 sec

Rest x 10 sec

Hollow body hold x 16 sec

Rest x 10 sec

6 rounds –

Handstand hold x 12 sec

Rest x 10 sec

Wall sit x 15 sec

Rest x 10 sec

Metabolic conditioning:

5 Rounds –

8 Hang muscle cleans

8 Lateral burpee bar overs (4 / side)

 

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