485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/26/18

April 25, 2018

 

Intermediate

Strength:

Hang Clean –

8,5,4,3,3,3

Musular Endurance:

3 Rounds –

5 Front rack kneeling lunges / side

8 Supinated pull-ups

Speed ladder (A):

Forward shuffle x 3

Jump in and out x 2

Centipede x 2

5 Front rack kneeling lunges / side

8 Supinated pull-ups

Speed ladder (B):

Lateral shuffle x 4

Single foot hop x 2

Front leg swing x 2

Core:

Wipers x 15 sec

Rest x 15 sec

Toe touches x 15 sec

Rest x 15 sec

Plank to downward dog x 15 sec

Rest x 15 sec

Metabolic conditioning:

60 Tall jump burpees

Beginner

Strength:

Hang Clean –

8,5,4,3,3,3

Musular Endurance:

3 Rounds –

5 Goblet kneeling lunges / side

8 Supinated inverted rows

Speed ladder (A):

Forward shuffle x 3

Jump in and out x 2

Centipede x 2

5 Goblet kneeling lunges / side

8 Supinated inverted rows

Speed ladder (B):

Lateral shuffle x 4

Single foot hop x 2

Front leg swing x 2

Core:

Wipers x 15 sec

Rest x 15 sec

Toe touches x 15 sec

Rest x 15 sec

Plank to downward dog x 15 sec

Rest x 15 sec

Metabolic conditioning:

45 Tall jump burpees

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