485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/15/18

May 14, 2018

 

Intermediate

Strength:

5 Rounds –

5 Deadlifts

5 Pull-ups

Muscular Endurance:

5 Rounds –

5 Alternating presses / side

5 Alternating single leg hip bridges / side

5 Alternating dumbbell chest presses / side

Metabolic Conditioning:

2 Rounds:

6 Min AMRAP –

Cone slalom x 60 feet

8 Squat thrusts

20 Jumping jacks

*Rest 3 min between AMRAPs

Beginner

Strength:

5 Rounds –

5 Deadlifts

5 Pull-ups

Muscular Endurance:

5 Rounds –

5 Alternating presses / side

10 Hip bridges

5 Alternating dumbbell chest presses / side

Metabolic Conditioning:

2 Rounds:

6 Min AMRAP –

Cone slalom x 30 feet

6 Squat thrusts

15 Jumping jacks

*Rest 3 min between AMRAPs

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