485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/1/18

April 30, 2018

 

Intermediate

Power:

Every 80 sec for 6 Rounds –

4 Tall box jumps

Strength:

Inverse Tabata A –

Sumo deadlifts

Supinated pull-ups

Inverse Tabata B –

Push press

Hollow body rocks

Inverse Tabata is comprised of 10 seconds of work followed by 20 seconds of rest for 8 intervals. Alternate between the two exercises so that you complete 4 sets of each. Rest 3 minutes between Tabatas.

Metabolic Conditioning:

4 Rounds –

10 Burpees

20 Mountain climbers / side

25 Kettlebell swings

20 Oblique mountain climbers / side

1/3 Mile run

Beginner

Power:

Every 80 sec for 6 Rounds –

3 Tall box jumps

Strength:

Inverse Tabata A –

Kettlebell deadlifts

Supinated pull-ups

Inverse Tabata B –

Push press

Hollow body rocks

Inverse Tabata is comprised of 10 seconds of work followed by 20 seconds of rest for 8 intervals. Alternate between the two exercises so that you complete 4 sets of each. Rest 3 minutes between Tabatas.

Metabolic Conditioning:

3 Rounds –

10 Burpees

20 Mountain climbers / side

25 Kettlebell swings

20 Oblique mountain climbers / side

1/3 Mile run

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