485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/6/17

July 05, 2017

 

Intermediate

Strength:

Power clean –

6 x 6

Muscular Endurance:

3 Rounds –

10 Front squats

10 Barbell rows

10 Narrow supinated pull-ups

Metabolic Conditioning:

Cone drills:

3 Rounds –

Long skip x 45 feet

Backpedal x 60 feet

Sprint x 150 feet

3 Rounds –

High knees x 30 feet

Lateral shuffle x 40 feet

Sprint x 90 feet

3 Rounds –

Reverse suicide sprints

80 feet, 60 feet, 40 feet, 20 feet

Beginner

Strength:

Hang muscle clean –

6 x 6

Muscular Endurance:

3 Rounds –

10 Goblet squats

10 Barbell rows

10 Narrow supinated inverted rows

*Use a barbell for the inverted rows

Metabolic Conditioning:

Cone drills:

3 Rounds –

Long skip x 45 feet

Backpedal x 60 feet

Sprint x 150 feet

3 Rounds –

High knees x 30 feet

Lateral shuffle x 40 feet

Sprint x 90 feet

3 Rounds –

Reverse suicide sprints

80 feet, 60 feet, 40 feet, 20 feet

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text