485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/25/18

May 24, 2018

 

Intermediate

Strength:

Deadlifts –

Work up to a 3RM, then

5 x 3 at 80 – 85%

Chipper:

100 Wall balls

90 sec Heavy weighted plank

80 High knees / side

70 Bicycles (35 / side)

60 Chops (30 / side)

50 Push-ups

40 Box jumps

30 Chin-ups

20 Squat thrusts

10 Toes to bar

Shred finisher:

Mobility!

Beginner

Strength:

Deadlifts –

Work up to a 5RM, then

4 x 5 at 80 – 85%

Chipper:

100 Wall balls

90 sec Heavy weighted plank

80 High knees / side

70 Bicycles (35 / side)

60 Chops (30 / side)

50 Push-ups

40 Box step ups

30 Supinated inverted rows

20 Squat thrusts

10 Leg raises

Shred finisher:

Mobility!

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