485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/14/18

June 13, 2018

 

Intermediate

Strength:

Complete 5 rounds, working for 20 sec at each station –

Station 1: One arm snatches

Station 2: Front squats

Station 3: Push presses

Station 4: Narrow supinated pull-ups

*Rest 25 seconds between stations

Core:

4 Rounds –

8 Reverse crunches

8 oblique crunches / side

Metabolic Conditioning:

4 Rounds –

15 Burpees

30 Kettlebell swings

Run 400 meters

Shred finisher:

3 Min AMRAP –

Jump rope

Beginner

Strength:

Complete 5 rounds, working for 20 sec at each station –

Station 1: One arm snatches

Station 2: Goblet squats

Station 3: Dumbbell push presses

Station 4: Narrow supinated inverted rows

*Rest 25 seconds between stations

Core:

4 Rounds –

6 Reverse crunches

6 oblique crunches / side

Metabolic Conditioning:

4 Rounds –

15 Burpees

30 Kettlebell swings

Run 400 meters

Shred finisher:

3 Min AMRAP –

Jump rope

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