485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/28/18

June 27, 2018

 

Intermediate

Strength:

Every 75 sec for 6 rounds –

5 Power snatches

Muscular Endurance:

4 rounds –

Pull-ups x 20 sec

Rest x 20 sec

TRX bicep curls x 20 sec

Rest x 20 sec

Hanging med ball leg curls x 20 sec

Rest x 20 sec

Dips x 20 sec

Rest x 40 sec

Metabolic Conditioning:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Burpee bar overs

Box jump overs

Shred Finisher:

3 Rounds –

8 V-ups

4 Windshield wipers / side

8 Reverse crunches

Beginner

Strength:

Every 75 sec for 6 rounds –

4 one arm snatches / side

*challenge yourself

Muscular Endurance:

4 rounds –

Inverted rows x 20 sec

Rest x 20 sec

TRX bicep curls x 20 sec

Rest x 20 sec

Hanging med ball leg curls x 20 sec

Rest x 20 sec

Modified triceps push-ups x 20 sec

Rest x 40 sec

Metabolic Conditioning:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Burpee bar overs

Box step overs

Shred Finisher:

3 Rounds –

8 V-tucks

4 Windshield wipers / side

8 Crunches

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text