485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/3/18

April 02, 2018

Intermediate

Strength:

Complete the following every 75 sec for 8 rounds –

5 Hang power snatches

Muscular endurance:

Complete the following every 2 min for 5 rounds –

10 Deadlifts

12 Push-ups

12 Plank up-downs (6 / side)

12 Hollow body rocks

Metabolic conditioning:

Complete the following for time –

40 Kettlebell swings

40 Squat thrusts

40 Battle rope hip tosses (20 / side)

40 Pull-ups

40 Battle rope hip tosses (20 / side)

40 Squat thrusts

40 Kettlebell swings

Beginner

Strength:

Complete the following every 75 sec for 8 rounds –

5 One arm snatches / side

Muscular endurance:

Complete the following every 2 min for 5 rounds –

10 Kettlebell deadlifts

12 Push-ups

12 Plank up-downs (6 / side)

12 Hollow body rocks

Metabolic conditioning:

Complete the following for time –

30 Kettlebell swings

30 Squat thrusts

30 Battle rope hip tosses (15 / side)

30 Inverted rows

30 Battle rope hip tosses (15 / side)

30 Squat thrusts

30 Kettlebell swings

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