485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/20/18

April 19, 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

Then,

8 Rounds –

Kipping x 10 sec

Rest x 25 sec

Strength:

Front pause squats –

5 x 6

*Pause for 3 sec in the bottom of the squat

**Go light

Metabolic conditioning:

5 Rounds:

3 Min AMRAP –

5 Pull-ups

10 Push-ups

15 Squats

Rest 2 min between AMRAPs

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

Then,

8 Rounds –

Kipping x 10 sec

Rest x 25 sec

Strength:

Pause goblet squats –

5 x 6

*Pause for 2 sec in the bottom of the squat

**Go light

Metabolic conditioning:

5 Rounds:

3 Min AMRAP –

4 Inverted rows

8 Push-ups

12 Squats

Rest 2 min between AMRAPs

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