485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/22/17

May 21, 2017

 

Intermediate

Strength:

Clean –

6 x 4

*Modify to power clean with front squat if necessary

Metabolic Conditioning:

4 Rounds with battle ropes –

Alternating waves x 30 sec

Slams x 30 sec

Rainbows x 30 sec

Russian twists x 30 sec

Core:

4 Rounds –

8 Barbell rollouts

8 Windshield wipers / side

Beginner

Strength:

6 Rounds –

6 Muscle cleans

6 Front squats

Metabolic Conditioning:

4 Rounds with battle ropes –

Alternating waves x 30 sec

Slams x 30 sec

Rainbows x 30 sec

Russian twists x 30 sec

Core:

4 Rounds –

8 Barbell rollouts

8 Windshield wipers / side

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text