485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/25/18

April 24, 2018

 

Intermediate

Strength:

5 Rounds –

5 Floor presses

6 Good mornings

Musular Endurance:

EMOM for 10 min –

Odds: 3 Turkish get ups (left side)

Evens: 3 Turkish get ups (right side)

Metabolic conditioning:

10 Min AMRAP –

6 Pull-ups

8 Sumo deadlift high pulls

10 Box jumps

Rest 2 min

5 Rounds –

Weighted plank x 30 sec

Rest x 5 sec

Sprint x 20 sec

Rest x 60 sec

Beginner

Strength:

5 Rounds –

5 Floor presses

8 Good mornings

Musular Endurance:

EMOM for 10 min –

Odds: 2 Turkish get ups (left side)

Evens: 2 Turkish get ups (right side)

Metabolic conditioning:

10 Min AMRAP –

6 Inverted rows

8 Box jumps

10 Kettlebell sumo deadlift high pulls

Rest 2 min

5 Rounds –

Plank x 30 sec

Rest x 5 sec

Sprint x 20 sec

Rest x 60 sec

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