485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/7/17

June 06, 2017

 

Intermediate

Strength:

Strict press –

6 x 4 @ 70%

Metabolic Conditioning:

Tabata –

Toes to bar

Box jump overs

Sit-ups

Squats

*Tabata consists of 8, 30 second rounds. During each round you will work for 20 seconds then rest for 10 seconds. Your score will be the lowest number of reps achieved within the 8 rounds. Your goal is to get a high number of reps but also be consistent from round to round.

Core:

3 Rounds –

8 Barbell rollouts

12 Good mornings

Beginner

Strength:

Strict press –

6 x 4

Metabolic Conditioning:

Tabata –

Toes to bar

Box jump overs

Sit-ups

Squats

*Tabata consists of 8, 30 second rounds. During each round you will work for 20 seconds then rest for 10 seconds. Your score will be the lowest number of reps achieved within the 8 rounds. Your goal is to get a high number of reps but also be consistent from round to round.

Core:

3 Rounds –

8 Barbell rollouts

12 Good mornings

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