485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/5/18

June 04, 2018

 

Intermediate

Strength:

4 Rounds –

8 Front squats

8 Dumbbell push-presses

8 Supinated pull-ups

Muscular Endurance:

4 Rounds –

Farmer carry x 120 ft

8 Oblique v-ups  / side

Zercher carry x 120 ft

8 Kettlebell good mornings

Metabolic Conditioning:

50 Double unders, 10 Burpees

45 Double unders, 9 Burpees

40 Double unders, 8 Burpees

35 Double unders, 7 Burpees

30 Double unders, 6 Burpees

25 Double unders, 5 Burpees

20 Double unders, 4 Burpees

15 Double unders, 3 Burpees

10 Double unders, 2 Burpees

5 Double unders, 1 Burpees

Shred finisher:

4 Rounds –

Jumping jacks x 20 sec

Rest x 15 sec

High knees x 20 sec

Rest x 15 sec

Beginner

Strength:

4 Rounds –

8 Goblet squats

8 Alternating dumbbell presses

8 Supinated inverted rows

Muscular Endurance:

4 Rounds –

Farmer carry x 120 ft

8 Lateral leg raises  / side

Zercher carry x 120 ft

8 Kettlebell good mornings

Metabolic Conditioning:

100 Single unders, 10 Burpees

90 Single unders, 9 Burpees

80 Single unders, 8 Burpees

70 Single unders, 7 Burpees

60 Single unders, 6 Burpees

50 Single unders, 5 Burpees

40 Single unders, 4 Burpees

30 Single unders, 3 Burpees

20 Single unders, 2 Burpees

10 Single unders, 1 Burpees

Shred finisher:

4 Rounds –

Jumping jacks x 20 sec

Rest x 15 sec

High knees x 20 sec

Rest x 15 sec

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