485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/9/18

May 08, 2018

 

Intermediate

Strength:

One arm snatch –

2 x 5 / side

2 x 4 / side

2 x 3 / side

2 x 2 / side

Muscular Endurance:

Complete the following every 2 minutes for 10 min:

6 Dips

6 Chin-ups

6 Weighted hip bridges

Metabolic Conditioning:

Sprint intervals –

30 second intervals:

Complete 2 sprints at each distance: 240 ft, 210 ft, 180 ft, 150 ft

22 second intervals:

Complete 2 sprints at each distance: 180 ft, 160 ft, 140 ft, 120 ft

15 second intervals:

Complete 2 sprints each distance: 90 ft, 80 ft, 70 ft, 60 ft

*Your goal is to complete as many intervals as possible in each category (30-seconds, 22-seconds, 15-seconds). After completing the interval, you will rest with any remaining time until the next interval

Beginner

Strength:

One arm snatch –

2 x 5 / side

2 x 4 / side

2 x 3 / side

2 x 2 / side

Muscular Endurance:

Complete the following every 2 minutes for 10 min:

6 Triceps pushdowns

6 Supinated inverted rows

10 Hip bridges

Metabolic Conditioning:

Sprint intervals –

30 second intervals:

Complete 2 sprints at each distance: 240 ft, 210 ft, 180 ft, 150 ft

22 second intervals:

Complete 2 sprints at each distance: 180 ft, 160 ft, 140 ft, 120 ft

15 second intervals:

Complete 2 sprints each distance: 90 ft, 80 ft, 70 ft, 60 ft

*Your goal is to complete as many intervals as possible in each category (30-seconds, 22-seconds, 15-seconds). After completing the interval, you will rest with any remaining time until the next interval

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