485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/23/18

May 22, 2018

 

Intermediate

Strength:

Complete the following every 75 sec for 6 rounds –

6 Hang power snatches / side

*Complete beginner unless you are confident with barbell snatches

Metabolic Conditioning:

3 Rounds, 1 minute at each station –

Squats

Flutter kicks

Sit-ups

Sprints

Jumping jacks

*The goal is to accumulate as many reps as possible throughout each round. You will rest 10 seconds between stations.

Shred finisher:

5 Min ARMAP –

Tall jump burpees (as many reps as possible)

Beginner

Strength:

Complete the following every 75 sec for 6 rounds –

6 One arm snatches / side

*Complete muscle snatches unless you are confident with one arm power snatches

Metabolic Conditioning:

3 Rounds, 1 minute at each station –

Squats

Flutter kicks

Sit-ups

Sprints

Jumping jacks

*The goal is to accumulate as many reps as possible throughout each round. You will rest 10 seconds between stations.

Shred finisher:

5 Min ARMAP –

Burpees (as many reps as possible)

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