485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/6/18

June 05, 2018

 

Intermediate

Strength:

5 Rounds –

5 Floor presses

5 One arm rows / side

Muscular Endurance:

6 Rounds –

Pull-up hold x 12 sec

Handstand x 20 sec

Side plank on med ball x 20 sec / side

Metabolic Conditioning:

2 Rounds:

400 Meter Run

15 Box jump overs

20 Dumbbell thrusters

15 Box jump overs

400 meter run

Shred finisher:

4 Rounds –

Flutter kicks x 20 sec

Rest x 15 sec

Bicycles x 20 sec

Rest x 15 sec

Beginner

Strength:

5 Rounds –

10 Floor presses

8 One arm rows / side

Muscular Endurance:

6 Rounds –

Inverted row hold x 12 sec

Plyo-box pike x 20 sec

Side plank x 20 sec / side

Metabolic Conditioning:

2 Rounds:

15 Box step overs

20 Dumbbell thrusters

15 Box step overs

400 meter run

Shred finisher:

4 Rounds –

Flutter kicks x 20 sec

Rest x 15 sec

Bicycles x 20 sec

Rest x 15 sec

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