485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/12/17

June 12, 2017

 

Intermediate

Strength:

Weighted push-up –

6 x 5

Muscular Endurance:

14 Minute AMRAP –

4 Pull-ups

6 Box jumps

8 Deadlifts

Metabolic Conditioning:

Ascending sprint intervals –

20 second intervals:

Complete 2 sprints each distance: 15 ft, 30 ft, 45 ft, 60 ft

40 second intervals:

Complete 2 sprints at each distance: 30 ft, 60 ft, 90 ft, 120 ft

80 second intervals:

Complete 2 sprints at each distance: 60 ft, 120 ft, 180 ft, 240 ft

*Your goal is to complete as many intervals as possible in each category (20-seconds, 40-seconds, 80-seconds). After completing the interval, you will rest with any remaining time until the next interval begins.

Beginner

Strength:

Strict push-up –

6 x 5

Muscular Endurance:

14 Minute AMRAP –

4 Inverted rows

6 Box jumps

8 Kettlebell deadlifts

Metabolic Conditioning:

Ascending sprint intervals –

20 second intervals:

Complete 2 sprints each distance: 15 ft, 30 ft, 45 ft, 60 ft

40 second intervals:

Complete 2 sprints at each distance: 30 ft, 60 ft, 90 ft, 120 ft

80 second intervals:

Complete 2 sprints at each distance: 60 ft, 120 ft, 180 ft, 240 ft

*Your goal is to complete as many intervals as possible in each category (20-seconds, 40-seconds, 80-seconds). After completing the interval, you will rest with any remaining time until the next interval begins.

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