485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/10/17

April 09, 2017

 

Intermediate

Strength:

One arm snatch EMOM –

Minutes 1-3: 5 snatches / side

Minutes 4-6: 4 snatches / side

Minutes 7-10: 3 snatches / side

*Try to increase the weight used each time the repetitions drop

Muscular Endurance:

5 Rounds –

8 Front squats

8 Single leg hip bridges / side

8 Inchworm walkouts (stationary)

Metabolic Conditioning:

3 Rounds –

45 Second plank

Suicide sprints

15 feet, 30 feet, 45 feet, 60 feet

3 Rounds –

Sprint w/ backpedal

15 feet, 30 feet, 45 feet, 60 feet

Beginner

Strength:

One arm snatch EMOM –

Minutes 1-3: 5 snatches / side

Minutes 4-6: 4 snatches / side

Minutes 7-10: 3 snatches / side

*Try to increase the weight used each time the repetitions drop

Muscular Endurance:

5 Rounds –

8 Goblet squats

16 Hip bridges

8 Inchworm walkouts (stationary)

Metabolic Conditioning:

3 Rounds –

30 Second plank

Suicide sprints

15 feet, 30 feet, 45 feet, 60 feet

3 Rounds –

Sprint w/ backpedal

15 feet, 30 feet, 45 feet, 60 feet

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