485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/26/18

June 25, 2018

 

Intermediate

Strength:

Complete 5 sets of 5 bear complexes. Bear complex:

Power clean

Front squat

Push press

Back squat

Push press

Muscular Endurance:

6 Rounds –

6 Hollow body rocks

8 Supermans

5 Oblique v-ups / side

Metabolic Conditioning:

12 Min AMRAP –

6 Tall jump burpees

8 Pull-ups

60 Jump ropes

Beginner

Strength:

Complete 5 sets of 10 bear complexes with a medicine ball. Bear complex:

Med ball clean

Goblet squat

Push press

Muscular Endurance:

6 Rounds –

6 Hollow body rocks

8 Supermans

5 Oblique v-ups / side

Metabolic Conditioning:

12 Min AMRAP –

6 Tall jump burpees

8 Inverted rows

40 Jump ropes

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