485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/2/17

June 01, 2017

 

Intermediate

Strength:

One arm row –

7 x 3 / side @ 35 – 40% of barbell row 1RM

Metabolic Conditioning:

Lift the elephant – 14,000 pounds

For this workout, you and a partner will be lifting the weight of the elephant (14,000#) from ground to overhead. You can break it down into as many repetitions as needed, using as many movements as you like. The only rule here is that the weight must touch the ground, and then go over your head for each rep. For example – 10 Clean and jerks at 95# would be 950# and 16 one arm snatches at 35# would be 560#. One partner works at a time.

Core:

3 Rounds –

6 Hip dips / side

12 Supermans

18 Core slams

Beginner

Strength:

One arm row –

7 x 5 / side

Metabolic Conditioning:

Lift the elephant – 14,000 pounds

For this workout, you and a partner will be lifting the weight of the elephant (14,000#) from ground to overhead. You can break it down into as many repetitions as needed, using as many movements as you like. The only rule here is that the weight must touch the ground, and then go over your head for each rep. For example – 10 Clean and jerks at 95# would be 950# and 16 one arm snatches at 35# would be 560#. One partner works at a time.

Core:

3 Rounds –

6 Hip dips / side

12 Supermans

18 Core slams

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