485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/21/17

April 20, 2017

 

Intermediate

Strength:

Snatch complex:  6 rounds –

Hang jump x 4

Hang power snatch x 4

Overhead squat x 4

Hang power snatch + overhead squat x 4

Metabolic Conditioning:

3 Rounds, 60 seconds at each station –

Pull-ups

Lunges

Push-ups

Squat thrusts

* The goal is to accumulate as many reps as possible throughout each round. You will rest 15 seconds between stations

Core:

Accumulate 3 minutes in hollow body hold

Beginner

Strength:

Snatch complex:  6 rounds –

Starting position x 4

Muscle snatch x 4

Hang jump x 4

Hang power snatch x 4

Metabolic Conditioning:

3 Rounds, 60 seconds at each station –

Pull-ups

Lunges

Push-ups

Squat thrusts

* The goal is to accumulate as many reps as possible throughout each round. You will rest 15 seconds between stations

Core:

Accumulate 2 minutes in hollow body hold

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