485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/16/17

August 15, 2017

 

Intermediate

Strength:

Front pause squat –

7 x 3 @ 80%

Metabolic Conditioning:

3 Rounds with a sandbag–

Zercher carry x 150 feet

Hop x 50 feet

Lateral shuffle x 100 feet

Sprint x 150 feet

Jog back

Rest 3 Minutes

Core:

3 Rounds –

Scissor kicks x 15 sec

Rest 10 sec

Flutter kicks x 15 sec

Rest 10 sec

Cross touches x 15 sec

Rest 10 sec

Leg raises x 15 sec

Rest 10 sec

Beginner

Strength:

Front pause squat –

7 x 3 @ 70%

Metabolic Conditioning:

3 Rounds with a sandbag–

Zercher carry x 150 feet

Hop x 50 feet

Lateral shuffle x 100 feet

Sprint x 150 feet

Jog back

Rest 3 Minutes

Core:

3 Rounds –

Scissor kicks x 15 sec

Rest 10 sec

Flutter kicks x 15 sec

Rest 10 sec

Cross touches x 15 sec

Rest 10 sec

Leg raises x 15 sec

Rest 10 sec

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