485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/12/18

June 11, 2018

 

Intermediate

Strength:

4 Rounds –

5 Deadlifts @ 32X1

5 Supinated strict pull-ups @ 21X1

12 Reverse snow angels @ 2020

12 Hollow rocks

Muscular Endurance:

5 Rounds –

Handstand x 20 sec

Wall sit x 25 sec

Plank x 30 sec

Metabolic Conditioning:

Complete 3 rounds, 40 sec at each station –

Dumbbell ground to overhead

Box jump

Squat thrust

Double unders

*The goal is to accumulate as many reps as possible throughout each round. Rest 15 sec between stations.

Shred finisher:

3 Rounds –

Scissor crunches x 16 sec

Rest x 10 sec

Bicycles x 16 sec

Rest x 10 sec

Beginner

Strength:

4 Rounds –

6 Kettlebell deadlifts

6 Supinated inverted rows

12 Reverse snow angels

10 Hollow rocks

Muscular Endurance:

5 Rounds –

Plyo-box pike x 20 sec

Wall sit x 25 sec

Plank x 30 sec

Metabolic Conditioning:

Complete 3 rounds, 40 sec at each station –

Dumbbell ground to overhead

Box jump

Squat thrust

Double unders

*The goal is to accumulate as many reps as possible throughout each round. Rest 15 sec between stations.

Shred finisher:

3 Rounds –

Scissor crunches x 16 sec

Rest x 10 sec

Bicycles x 16 sec

Rest x 10 sec

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