485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/31/18

May 30, 2018

 

Intermediate

Strength:

One arm snatch –

5 x 6 / arm

Muscular Endurance:

4 Rounds –

6 Weighted Push-ups

8 Bar inverted rows

10 TRX side crunches (5 / side)

Metabolic Conditioning:

Against a two-minute running clock, complete:

8 Dumbbell Ground to Overhead (4 / side)

6 Tall box jumps

Max reps of burpees

*Rest 2 minutes between rounds

Shred finisher:

Sled pushes!

Beginner

Strength:

One arm muscle snatch –

5 x 6 / arm

Muscular Endurance:

4 Rounds –

6 Weighted Push-ups

8 Bar inverted rows

10 TRX side crunches (5 / side)

Metabolic Conditioning:

Against a two-minute running clock, complete:

8 Dumbbell Ground to Overhead (4 / side)

6 Tall box jumps

Max reps of burpees

*Rest 2 minutes between rounds

Shred finisher:

Sled pushes!

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