485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/13/18

June 12, 2018

 

Intermediate

Strength:

Complete the following every 90 seconds for 8 rounds:

Rounds 1-2: 5 Squat cleans

Rounds 3-5: 4 Squat cleans

Rounds 6-8: 3 squat cleans

Muscular Endurance:

4 Rounds –

6 Single leg hip bridge / side

6 Wide pull-ups

6 Renegade rows / side (no push-up)

Metabolic Conditioning:

Complete the following for time –

10 Wall balls, 20 push-ups, 30 sit-ups

20 Wall balls, 30 push-ups, 10 sit-ups

30 Wall balls, 10 push-ups, 20 sit-ups

Shred finisher:

4 Rounds –

Sprint x 15 sec

Rest x 45 sec

Beginner

Strength:

Complete the following every 90 seconds for 8 rounds:

Rounds 1-2: 8 Hang muscle cleans

Rounds 3-5: 6 Hang muscle cleans

Rounds 6-8: 4 Hang muscle cleans

Muscular Endurance:

4 Rounds –

10 Hip bridges

10 Wide inverted rows

10 double dumbbell rows

Metabolic Conditioning:

Complete the following for time –

10 Wall balls, 20 push-ups, 30 sit-ups

20 Wall balls, 30 push-ups, 10 sit-ups

30 Wall balls, 10 push-ups, 20 sit-ups

Shred finisher:

4 Rounds –

Sprint x 15 sec

Rest x 45 sec

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