485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/17/17

April 16, 2017

 

Intermediate

Strength:

Back box squat –

2 x 5 @ 65%

2 x 4 @ 75%

2 x 3 @ 85%

Metabolic Conditioining:

15 Minute AMRAP –

12 Deadlifts

12 Cleans

12 Toes to bar

*You may utilize any type of clean to move the bar from the floor to your shoulders (power, squat, etc.).

Core:

3 Rounds –

Windshield wipers x 20 seconds

15 Seconds rest

Flutter kicks x 20 seconds

15 Seconds rest

Cross touches x 20 seconds

15 Seconds rest

Plank hip raises x 20 seconds

15 Seconds rest

Beginner

Strength:

Back box squat –

3 x 6 @ 55%

3 x 4 @ 70%

Metabolic Conditioining:

15 Minute AMRAP –

12 Kettlebell deadlifts

12 Upright rows

12 Knees to bar

Core:

3 Rounds –

Windshield wipers x 20 seconds

15 Seconds rest

Flutter kicks x 20 seconds

15 Seconds rest

Cross touches x 20 seconds

15 Seconds rest

Plank hip raises x 20 seconds

15 Seconds rest

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text