485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/2/18

August 01, 2018

 

Intermediate

Clean warm-up:

2 Rounds:

5 Clean deadlifts

3 Strict high pulls

3 Hip drive high pulls

3 Robotic muscle cleans

3 Muscle cleans

3 Power cleans

5 Front squats

Strength:

Complete the following every 75 sec for 6 rounds –

5 Hang power cleans

*Advanced complete squat cleans

Metabolic conditioning:

In teams of two, complete five rounds for time of:

Run x 400 meters

50 Kettlebell swings (25 each)

20 Strict Pull-Ups (10 each)

*Partners run together, and may only start kettlebell swings once both are back at their station.

Finisher:

3 Rounds –

Lateral leg raises x 12 (left)

Rest x 10

Toe touches x 12

Rest x 10 sec

Lateral leg raises x 12 (right)

Mobility:

Deep squat stretch x 3 min

Shoulder pushback x 90 sec / side

Beginner

Clean warm-up:

2 Rounds:

5 Clean deadlifts

3 Strict high pulls

3 Hip drive high pulls

3 Robotic muscle cleans

3 Muscle cleans

3 Power cleans

5 Front squats

Strength:

Complete the following every 75 sec for 6 rounds –

8 Muscle cleans

*Focus on technique

Metabolic conditioning:

In teams of two, complete five rounds for time of:

Run x 400 meters

50 Kettlebell swings (25 each)

20 Bar inverted rows (10 each)

*Partners run together, and may only start kettlebell swings once both are back at their station.

Finisher:

3 Rounds –

Lateral leg raises x 12 (left)

Rest x 10

Toe touches x 12

Rest x 10 sec

Lateral leg raises x 12 (right)

Mobility:

Deep squat stretch x 3 min

Shoulder pushback x 90 sec / side

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