485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/26/17

May 25, 2017

 

Intermediate

Strength:

Supinated barbell row –

7 x 4

Muscular Endurance:

4 Rounds –

6 Tall box jumps

8 Dips

10 Overhead lunges

Metabolic Conditioning:

Tabata –

Wall balls

Full body crunch

Kettlebell swings

Sprints (30 feet = 1)

*Tabata consists of 8, 30 second rounds. During each round you will work for 20 seconds then rest for 10 seconds. Your score will be the lowest number of reps achieved within the 8 rounds. Your goal is to get a high number of reps but also be consistent from round to round.

Beginner

Strength:

Supinated barbell row –

7 x 4

Muscular Endurance:

4 Rounds –

6 Tall box jumps

8 Dips

10 Goblet lunges

Metabolic Conditioning:

Tabata –

Wall balls

Full body crunch

Kettlebell swings

Sprints (30 feet = 1)

*Tabata consists of 8, 30 second rounds. During each round you will work for 20 seconds then rest for 10 seconds. Your score will be the lowest number of reps achieved within the 8 rounds. Your goal is to get a high number of reps but also be consistent from round to round.

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