485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/5/18

September 04, 2018

 

Intermediate

Clean warm-up:

3 Rounds:

3 Deadlifts

3 Strict high pulls

3 Hip drive high pulls

3 power clean tracers

3 Muscle cleans

3 Power cleans

3 Front squats

Strength:

Every 90 seconds for 6 rounds complete the corresponding number of cleans for each round…

Round 1 – 8 Hang power cleans

Round 2 – 5 Hang power cleans

Rounds 3 & 4 – 4 Hang power cleans

Rounds 5 & 6 – 3 Hang power cleans

Metabolic Conditioning:

Every 5 minutes, for 30 minutes (6 sets) for times:

10 Strict Pull-Ups

15 Toes to Bar

20 Push-Ups

25 Wall Ball Shots (challenge yourself)

Mobility:

Shoulder push-back x 90 sec / side

Beginner

Clean warm-up:

3 Rounds:

3 Deadlifts

3 Strict high pulls

3 Hip drive high pulls

3 Muscle clean tracers

3 Muscle cleans

3 Front squats

Strength:

Every 90 seconds for 6 rounds complete the corresponding number of cleans for each round…

Round 1 – 10 Hang muscle cleans

Round 2 – 8 Hang muscle cleans

Rounds 3 & 4 – 6 Hang muscle cleans

Rounds 5 & 6 – 5 Hang muscle cleans

Metabolic Conditioning:

Every 5 minutes, for 30 minutes (6 sets) for times:

10 Bar inverted rows

20 Leg raises

20 Push-Ups

25 Wall Ball Shots (challenge yourself)

Mobility:

Shoulder push-back x 90 sec / side

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