485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/28/17

July 27, 2017

 

Intermediate

Strength:

One arm snatch EMOM –

Minutes 1-3: 5 snatches / side

Minutes 4-6: 4 snatches / side

Minutes 7-10: 3 snatches / side

*Try to increase the weight used each time the repetitions drop

Muscular Endurance:

4 Rounds –

7 Barbell rows

7 Reverse goblet lunges

7 Hollow body rocks

Metabolic Conditioning:

Ascending sprint intervals –

30 second intervals:

Complete 2 sprints at each distance: 60 ft, 120 ft, 180 ft, 240 ft

22 second intervals:

Complete 2 sprints at each distance: 40 ft, 60 ft, 80 ft, 100 ft

15 second intervals:

Complete 2 sprints each distance: 20 ft, 40 ft, 60 ft, 80 ft

*Your goal is to complete as many intervals as possible in each category (30-seconds, 22-seconds, 15-seconds). After completing the interval, you will rest with any remaining time until the next interval begins.

Beginner

Strength:

One arm snatch EMOM –

Minutes 1-3: 5 snatches / side

Minutes 4-6: 4 snatches / side

Minutes 7-10: 3 snatches / side

*Try to increase the weight used each time the repetitions drop

Muscular Endurance:

4 Rounds –

7 Barbell rows

7 Reverse goblet lunges

7 Hollow body rocks

Metabolic Conditioning:

Ascending sprint intervals –

30 second intervals:

Complete 2 sprints at each distance: 60 ft, 120 ft, 180 ft, 240 ft

22 second intervals:

Complete 2 sprints at each distance: 40 ft, 60 ft, 80 ft, 100 ft

15 second intervals:

Complete 2 sprints each distance: 20 ft, 40 ft, 60 ft, 80 ft

*Your goal is to complete as many intervals as possible in each category (30-seconds, 22-seconds, 15-seconds). After completing the interval, you will rest with any remaining time until the next interval begins.

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