485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/24/18

May 23, 2018

 

Intermediate

Strength:

5 Rounds –

6 Front squats

6 Pull-ups

6 One arm rows / side

Muscular Endurance:

6 Rounds –

Pull-up to bar hang x 25 sec

Rest x 20 sec

Handstand x 15 sec

Rest x 10 sec

Hollow body x 30 sec

Rest x 30 sec

Metabolic Conditioning:

3-4 Rounds –

10 Tire flips

8 Sledgehammer strikes / side

12 Thrusters

Run x ¼ mile

Rest 2 min

Shred finisher:

5 Min ARMAP –

Jump rope (as many reps as possible)

Beginner

Strength:

5 Rounds –

6 Squats

6 Pull-ups

6 One arm rows / side

Muscular Endurance:

6 Rounds –

Pull-up to bar hang x 25 sec

Rest x 20 sec

Plyo-box pike x 15 sec

Rest x 10 sec

Hollow body x 30 sec

Rest x 30 sec

Metabolic Conditioning:

3-4 Rounds –

6 Tire flips

6 Sledgehammer strikes / side

20 Thrusters

Run x ¼ mile

Rest 2 min

Shred finisher:

5 Min ARMAP –

Jump rope (as many reps as possible)

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