485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/10/17

August 09, 2017

 

Intermediate

Strength:

Back box squat –

5 x 5 @ 60%

Muscular Endurance:

4 Rounds –

6 Supinated pull-ups

6 Strict presses

8 Good mornings

Metabolic Conditioning:

Interval sprints –

30 Seconds x 6

22 Seconds x 8

14 Seconds x 10

*You will choose the distance during a trial run for each interval (30 sec, 22 sec, and 14 sec). Your goal is to complete that distance for each run within the interval.

Beginner

Strength:

Back box squat –

5 x 5 @ 60%

Muscular Endurance:

4 Rounds –

6 Supinated pull-ups

6 Strict presses

8 Good mornings

Metabolic Conditioning:

Interval sprints –

30 Seconds x 6

22 Seconds x 8

14 Seconds x 10

*You will choose the distance during a trial run for each interval (30 sec, 22 sec, and 14 sec). Your goal is to complete that distance for each run within the interval.

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