485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/26/17

April 25, 2017

 

Intermediate

Strength:

Bear complex–

5 x 5

*The bear complex consists of a power clean, front squat, push press, back squat, and push press. These movements completed consecutively total one rep. The workout is made up of five rounds of five reps. you may put the bar down in between rounds but not reps. Rest as needed between rounds.

Metabolic Conditioning:

3 Rounds –

10 Inverted rows

15 Wall ball

20 Kettlebell swing

25 Squats

*Pause the workout every minute to complete 8 tuck jumps

Core:

4 Rounds –

30 Second weighted plank

30 Second rest

Beginner

Bear complex–

*The bear complex consists of a power clean, front squat, push press, back squat, and push press. These movements completed consecutively total one rep. The workout is made up of five rounds of five reps. you may put the bar down in between rounds but not reps. Rest as needed between rounds.

*Modify using a medicine ball instead of a barbell if necessary.

Metabolic Conditioning:

3 Rounds –

8 Inverted rows

12 Wall ball

16 Kettlebell swing

20 Squats

*Pause the workout every minute to complete 4 tuck jumps

Core:

4 Rounds –

30 Second plank

30 Second rest

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