485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/26/18

July 25, 2018

 

Intermediate

Strength:

4 Rounds –

6 Chin-ups

8 T bar rows

10 Front rack reverse lunges (5 / side)

Muscular Endurance:

EMOM for 12 min –

Odds: 5 One arm snatches / side

Evens: Front leaning rest on rings x 30 sec

Metabolic Conditioning:

5 Rounds –

8 Hang power cleans

8 Dumbbell thrusters

20 Battle rope Slams

Rest 2 minutes

Beginner

Strength:

4 Rounds –

6 Supinated inverted rows

8 T bar rows

12 Dumbbell split squats (6 / side)

Muscular Endurance:

EMOM for 12 min –

Odds: 6 One arm snatches / side

Evens: Plank x 30 sec

Metabolic Conditioning:

5 Rounds –

8 Sumo deadlift high pulls

8 Dumbbell thrusters

20 Battle rope Slams

Rest 2 minutes

 

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