485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/30/18

May 29, 2018

 

Intermediate

Strength:

6 Rounds –

5 Kettlebell rows

8 Kettlebell front squats

5 Kettlebell push presses

8 Double kettlebell swings

Rest 1 min

Muscular Endurance:

3 Rounds –

6 Barbell rollouts

8 Good mornings

6 Side bends / side

Metabolic Conditioning:

Annie –

50 – 40 – 30 – 20 – 10

Double unders

Sit-ups

*The double under is a jump rope movement in which the rope makes 2 rotations for each jump. This can be modified to single unders (multiply by 3) or jumping jacks (multiply by 2).

Shred finisher:

Interval sprints

Beginner

Strength:

6 Rounds –

5 Dumbbell rows

8 Dumbbell front squats

5 Dumbbell push presses

12 Kettlebell swings

Rest 1 min

Muscular Endurance:

3 Rounds –

6 Inchworm walkouts

8 Good mornings

6 Side bends / side

Metabolic Conditioning:

Annie –

50 – 40 – 30 – 20 – 10

Double unders

Sit-ups

*The double under is a jump rope movement in which the rope makes 2 rotations for each jump. This can be modified to single unders (multiply by 2) or jumping jacks if needed.

Shred finisher:

Interval sprints

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