485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/18/18

July 17, 2018

 

Intermediate

Extended warm-up:

Warm-up, then…

2 Rounds –

Skip x 20 feet

Frankensteins x 20 feet

Carcoa x 20 feet / side

Spidermans x 10 feet

Sampson lunges x 20 feet

Strength:

5 Rounds –

3 Squats @ 75 – 80%

3 Rope climbs

Heavy sled push x 45 ft

Metabolic Conditioning:

4 Rounds –

12 Power cleans (heavy)

15 Burpees

20 Sit-ups

Run 400 meters all-out!

Rest 3 minutes between rounds

Beginner

Extended warm-up:

Warm-up, then…

2 Rounds –

Skip x 20 feet

Frankensteins x 20 feet

Carcoa x 20 feet / side

Spidermans x 10 feet

Sampson lunges x 20 feet

Strength:

5 Rounds –

4 Squats (Challenge yourself)

3 Prone rope climbs with bent knees

3 Knees to rope

Heavy sled push x 30 ft

Metabolic Conditioning:

3 Rounds –

12 Sumo deadlift high pulls

10 Burpees

15 Sit-ups

Run 400 meters all-out!

Rest 3 minutes between rounds

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