485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/23/18

April 22, 2018

 

Intermediate

Strength:

Deadlift –

5 x 5 @ 60%

Musular Endurance:

EMOM for 8 min –

6 Thrusters

Metabolic conditioning:

3 Rounds:

Push-ups x 30 sec

Rest x 20 sec

Supinated inverted rows x 30 sec

Rest x 20 sec

Squat thrusts x 30 sec

Rest x 20 sec

Flutter kicks x 30 sec

Rest x 20 sec

Beginner

Strength:

Deadlift –

5 x 5 @ 60%

Musular Endurance:

EMOM for 8 min –

6 Dumbbell thrusters

Metabolic conditioning:

3 Rounds:

Push-ups x 30 sec

Rest x 20 sec

Supinated inverted rows x 30 sec

Rest x 20 sec

Squat thrusts x 30 sec

Rest x 20 sec

Flutter kicks x 30 sec

Rest x 20 sec

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