485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/28/17

April 27, 2017

 

Intermediate 

Strength:

Front squat –

5 x 6 @ 60 – 65%

Metabolic Conditioning:

30 Minute AMRAP –

Explosive sled pull x 20 seconds

Rest 1 minute

Lateral sled drag x 20 seconds

Rest 1 minute

Reverse sled drag x 20 seconds

Rest 1 minute

Sled push x 20 seconds

Rest 1 minute

Core:

3 Rounds –

8 Barbell rollouts

12 Good mornings

Beginner

Strength:

Front squat –

5 x 8 @ 50 – 55%

Metabolic Conditioning:

30 Minute AMRAP –

Explosive sled pull x 20 seconds

Rest 1 minute

Lateral sled drag x 20 seconds

Rest 1 minute

Reverse sled drag x 20 seconds

Rest 1 minute

Sled push x 20 seconds

Rest 1 minute

Core:

3 Rounds –

8 Barbell rollouts

12 Good mornings

 

 

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