485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/4/18

June 03, 2018

 

Intermediate

Strength:

4 Rounds –

6 Sumo deadlifts @ 3111 tempo

6 Supinated rows @ 2111 tempo

6 Pull-ups @ 2111 tempo

Muscular Endurance:

EMOM for 10 min –

Min 1: Bear crawl x 150 ft

Min 2: Hollow body x 30 sec

Min 3: Bar hang x 40 sec

Min 4: Crab walk x 90 ft

Min 5: Plank x 30 sec

Min 6: Bar hang x 40 sec

Min 7: Weighted plank walk x 60 ft

Min 8: Broad jump x 150 ft

Min 9: Bar hang x 40 sec

Min 10: Hollow body x 30 sec

*The length of the gym is 30 ish feet

Metabolic Conditioning:

Work for 25 seconds at each of the following stations with 20 seconds rest in-between. Complete 3 rounds.

Station 1: Push-ups

Station 2: Lunges

Station 3: Russian twists

Station 4: Kettlebell swings

Shred finisher:

Partner sled push & drag

Beginner

Strength:

4 Rounds –

8 Kettlebell deadlifts @ 3111 tempo

6 One arm rows / side

6 Inverted rows @ 2111 tempo

Muscular Endurance:

EMOM for 10 min –

Min 1: Bear crawl x 90 ft

Min 2: Hollow body x 25 sec

Min 3: Bar hang x 25 sec

Min 4: Crab walk x 60 ft

Min 5: Plank x 25 sec

Min 6: Bar hang x 25 sec

Min 7: Plank walk x 60 ft

Min 8: Broad jump x 90 ft

Min 9: Bar hang x 25 sec

Min 10: Hollow body x 25 sec

*The length of the gym is 30 ish feet

Metabolic Conditioning:

Work for 25 seconds at each of the following stations with 20 seconds rest in-between. Complete 3 rounds.

Station 1: Push-ups

Station 2: Lunges

Station 3: Russian twists

Station 4: Kettlebell swings

Shred finisher:

Partner sled push & drag

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