485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/14/18

May 13, 2018

 

Intermediate

Clean warm up:

2 Rounds:

10 Clean deadlifts

5 Strict high pulls

5 Hip drive high pulls

5 Robotic muscle cleans

5 Muscle cleans

5 Power cleans

10 Front squats

Strength:

Squat –

5 x 5 @ 60%

Muscular Endurance:

EMOM for 12 Minutes –

Odds: 5 Power cleans @ 50 – 60 %

Evens: 10 Forward leg throws, 5 Lateral leg throws / side

Metabolic Conditioning:

4 Rounds –

15 Wall balls

80 Jump ropes

15 Russian twists / side

20 High knees / side

Beginner

Clean warm up:

2 Rounds:

10 Clean deadlifts

5 Strict high pulls

5 Hip drive high pulls

5 Robotic muscle cleans

5 Muscle cleans

5 Power cleans

10 Front squats

Strength:

Squat –

5 x 5 @ 60%

Muscular Endurance:

EMOM for 12 Minutes –

Odds: 5 Muscle cleans @ 35-40 %

Evens: 10 Forward leg throws, 5 Lateral leg throws / side

Metabolic Conditioning:

4 Rounds –

12 Wall balls

50 Jump ropes

12 Russian twists / side

15 High knees / side

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