485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/1/17

May 31, 2017

 

Intermediate

Strength:

Kettlebell lunge –

7 x 3 / side @ 60 – 65%

Muscular Endurance:

Pullup & triceps push-up pyramid –

1 Pull-up, 1 triceps push-up

2 Pull-ups, 2 triceps push-ups

3 Pull-ups, 3 triceps push-ups

*Continue adding one rep to each exercise until you can no longer complete the set. Rest 10 seconds for each rep completed, for example: 2 pullups, 2 push-ups, rest 20 seconds,  3 pull-ups, 3 push-ups, rest 30 seconds.

Metabolic Conditioning:

8 Rounds–

8 Thrusters

8 Lateral squat thrust bar overs

Beginner

Strength:

Kettlebell lunge –

7 x 3 / side @ 60 – 65%

Muscular Endurance:

Inverted row & narrow push-up pyramid –

1 Inverted row, 1 narrow push-up

2 Inverted rows, 2 narrow push-ups

3 Inverted rows, 3 narrow push-ups

*Continue adding one rep to each exercise until you can no longer complete the set. Rest 10 seconds for each rep completed, for example: 2 Inverted row s, 2 push-ups, rest 20 seconds,  3 Inverted row s, 3 push-ups, rest 30 seconds.

Metabolic Conditioning:

8 Rounds–

8 Thrusters

8 Lateral squat thrust bar overs

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