485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/30/17

June 29, 2017

 

Intermediate

Strength:

Barbell squat –

5 x 5 @ 70 – 75%

Muscular Endurance:

3 Rounds –

8 Sumo deadlifts

8 Dips

8 Inchworm walkouts

Metabolic Conditioning:

Ascending sprint intervals –

20 second intervals:

Complete 2 sprints each distance: 20 ft, 40 ft, 60 ft, 80 ft

25 second intervals:

Complete 2 sprints at each distance: 40 ft, 60 ft, 80 ft, 100 ft

30 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, 25-seconds, 30-seconds). After completing the interval, you will rest with any remaining time until the next interval begins.

Beginner

Strength:

Barbell squat –

5 x 7 @ 70 – 75%

Muscular Endurance:

3 Rounds –

8 Sumo kettlebell deadlifts

8 Plyo-box dips

8 Inchworm walkouts

Metabolic Conditioning:

Ascending sprint intervals –

20 second intervals:

Complete 2 sprints each distance: 20 ft, 40 ft, 60 ft, 80 ft

25 second intervals:

Complete 2 sprints at each distance: 40 ft, 60 ft, 80 ft, 100 ft

30 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, 25-seconds, 30-seconds). After completing the interval, you will rest with any remaining time until the next interval begins.

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