485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/21/18

August 20, 2018

 

Intermediate

Strength:

Complete the following every 100 sec for 5 Rounds…

5 Hang power clean + front squats

Advanced complete: 5 Squat cleans

Muscular Endurance:

4 Rounds –

5 Barbell squats

6 Supinated pull-ups

7 Push presses

Metabolic Conditioning:

Complete the following for time…

80 burpees

Core:

3 Rounds –

10 Reach to sky sit-ups

5 Windshield wipers

Beginner

Strength:

Complete the following every 100 sec for 5 Rounds…

5 – 8 Hang muscle clean + front squats

Muscular Endurance:

4 Rounds –

7 Barbell squats

8 Supinated inverted rows

9 Push presses

Metabolic Conditioning:

Complete the following for time…

50 burpees

Core:

3 Rounds –

10 Reach to sky sit-ups

5 Windshield wipers

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