485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/6/17

June 05, 2017

 

Intermediate

Strength:

Romanian Deadlift –

6 x 4 @ 50% of Deadlift 1RM

Muscular Endurance:

Every 90 seconds for 12 minutes –

8 Supinated rows

6 Barbell lunges / side

Metabolic Conditioning:

3 Rounds–

10 Hang power snatch

20 Kettlebell swings

30 Double unders

*The double under is a jump rope movement in which the rope makes 2 rotations for each jump. This can be modified to single unders (multiply by 3) or jumping jacks (multiply by 2).

Beginner

Strength:

Romanian Deadlift –

6 x 6 @ 40% of Deadlift 1RM

Muscular Endurance:

Every 90 seconds for 12 minutes –

8 Supinated rows

6 Goblet lunges / side

Metabolic Conditioning:

3 Rounds –

10 Hang muscle snatch

20 Kettlebell swings

60 Jump ropes

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