485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/3/17

May 02, 2017

 

Intermediate

Strength:

Sumo deadlift –

5 x 5 @ 55 – 60% of Deadlift 1RM

Metabolic Conditioning:

30 Minute AMRAP –

Sled chest press push x 20 seconds

Rest 1 minute

Sled push hops x 20 seconds

Rest 1 minute

Reverse drag sprint x 60 feet

Rest 1 minute

Sled push sprint x 60 feet

Rest 1 minute

Core:

4 Rounds –

8 Barbell rollouts

8 Weighted Russian twists / side

Beginner

Strength:

Sumo deadlift –

5 x 8 @ 45% of Deadlift 1RM

Metabolic Conditioning:

30 Minute AMRAP –

Sled chest press push x 20 seconds

Rest 1 minute

Sled push hops x 20 seconds

Rest 1 minute

Reverse drag sprint x 60 feet

Rest 1 minute

Sled push sprint x 60 feet

Rest 1 minute

Core:

4 Rounds –

8 Barbell rollouts from the knees

8 Russian twists / side

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