485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/6/18

July 05, 2018

 

Intermediate

Strength:

Complete the following every 90 sec, for 5 rounds –

5 Power cleans

5 Front squats

*You may perform squat cleans as an advanced movement if you feel comfortable to do so.

Muscular Endurance:

3 Rounds –

6 Barbell curls

6 Dips

6 Sumo deadlifts

Metabolic Conditioning:

2 Rounds –

200 Jump ropes

80 Flutter kicks (40 / side)

60 High knees / side

40 One arm snatches (20 / side)

20 Squat thrust skaters

10 Eddie Gordo’s

Rest 4 minutes

*you may substitute 100 double-unders for the 200 jump ropes

Beginner

Strength:

Complete the following every 90 sec, for 5 rounds –

6 Medicine ball cleans

6 Medicine ball goblet squat

Muscular Endurance:

3 Rounds –

8 Barbell curls

6 Triceps kickbacks / side

8 Sumo kettlebell deadlifts

Metabolic Conditioning:

2 Rounds –

150 Jump ropes

80 Flutter kicks (40 / side)

60 High knees / side

40 One arm snatches (20 / side)

20 Squat thrusts

10 Eddie Gordo’s

Rest 4 minutes

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