485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/15/18

June 14, 2018

 

Intermediate

Strength:

6 Rounds –

4 Deadlifts @ 70%

4 Floor presses @ 70 – 75%

Chipper:

100 Double unders

90 Lunges (45 / side)

80 Battle rope alternating waves (40 / side)

70 Scissor crunches (35 / side)

60 Bar Inverted rows

50 Lateral box overs (25 / side)

40 Sandbag ground to overhead

30 V-ups

20 Tuck jumps

Bear crawl x 180 ft

Beginner

Strength:

6 Rounds –

6 Deadlifts @ 50%

6 Floor presses @ 50%

Chipper:

200 Jump ropes

90 Split squats (45 / side)

80 Battle rope alternating waves (40 / side)

70 Crunches

60 Bar Inverted rows

50 Lateral box overs (25 / side)

40 Medicine ball ground to overhead

30 V-ups

20 Squat jumps

Bear crawl x 180 ft

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