485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/2/16

February 01, 2017

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Personal Record Day # 3 (stragglers)

If you have already completed personal records:

Intermediate

Strength:

Weighted push-up

6 x 4

Muscular Endurance:

EMOM for 10 min–

5 Thrusters

4 Supinated pull-ups

Metabolic conditioning:

Tabata –

Squats

Leg hops

Jump rope

Sprints

*Tabata consists of 8, 30 second rounds. During each round you will work for 20 seconds then rest for 10 seconds. Your score will be the lowest number of reps achieved within the 8 rounds. Your goal is to get a high number of reps but also be consistent from round to round.

Beginner

Strength:

Weighted push-up

6 x 4

Muscular Endurance:

EMOM for 10 min–

3 Thrusters

3 Supinated inverted rows

Metabolic conditioning:

Tabata –

Squats

Leg hops

Jump rope

Sprints

*Tabata consists of 8, 30 second rounds. During each round you will work for 20 seconds then rest for 10 seconds. Your score will be the lowest number of reps achieved within the 8 rounds. Your goal is to get a high number of reps but also be consistent from round to round.

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