485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/7/18

June 06, 2018

 

Intermediate

Strength:

Every 75 sec for 6 rounds –

6 Power snatches

Muscular Endurance:

4 Rounds –

6 Dips

6 Supinated pull-ups

6 Supine med ball leg curls

Metabolic Conditioning:

Three sets for max reps of:

45 seconds of renegade rowing

45 seconds of wall ball shots

45 seconds of kettlebell swings

45 seconds of dumbbell box step-overs

45 seconds of dumbbell push presses

Rest 90 seconds

Shred finisher:

4 Rounds –

Jumping jacks x 20 sec

Rest x 15 sec

High knees x 20 sec

Rest x 15 sec

Beginner

Strength:

Every 75 sec for 6 rounds –

6 one arm snatches / side

Muscular Endurance:

4 Rounds –

6 Triceps extenstions

6 Supinated inverted rows

6 Weighted hip bridges

Metabolic Conditioning:

Three sets for max reps of:

45 seconds of med ball rows

45 seconds of wall ball shots

45 seconds of kettlebell swings

45 seconds of goblet box step-ups

45 seconds of med ball push presses

Rest 90 seconds

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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