485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/29/18

June 28, 2018

 

Intermediate

Strength:

Barbell squat –

6 x 4 @ 65 – 75%

Metabolic Conditioning:

Chipper –

50 Jumping jacks

45 Sit-ups

40 Dumbbell thrusters

35 Kettlebell deadlifts

30 Push-ups (10 narrow, 10 wide, 10 hand release)

25 Bicycles / side

20 Supinated pull-ups

15 Hang power cleans

10 Sprints (90 ft = 1)

5 Bear crawls (30 ft = 1)

*Perform 15 high knees / side after completing each exercise in the chipper

Beginner

Strength:

Barbell squat –

6 x 4 @ 65 – 75%

Metabolic Conditioning:

Chipper –

50 Jumping jacks

45 Sit-ups

40 Dumbbell thrusters

35 Kettlebell deadlifts

30 Push-ups

25 Bicycles / side

20 Supinated Inverted rows

15 Kettlebell high pulls

10 sprints (90 ft = 1)

5 Bear crawls (30 ft = 1)

*Perform 10 high knees / side after completing each exercise in the chipper

 

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text