485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/21/18

June 20, 2018

 

Intermediate

Strength:

4 Rounds –

5 Front rack reverse lunges / side

8 Pull-ups

8 Weighted push-ups

Muscular Endurance:

8 Rounds –

Farmer carry x 20 sec

Plank with knee to elbow x 20 sec

Zercher carry x 20 sec

Mountain climbers x 20 sec

*Rest 10 seconds between exercises

Metabolic Conditioning:

4 Rounds –

14 squat thrusts

16 box jump overs

18 Sumo deadlift high pulls

Beginner

Strength:

4 Rounds –

5 Goblet reverse lunges / side

8 Pull-ups

8 Strict push-ups

Muscular Endurance:

8 Rounds –

Farmer carry x 20 sec

Plank with knee to elbow x 20 sec

Zercher carry x 20 sec

Mountain climbers x 20 sec

*Rest 10 seconds between exercises

Metabolic Conditioning:

4 Rounds –

10 squat thrusts

12 box jump overs

14 Sumo deadlift high pulls

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