485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/30/17

January 29, 2017

Gym Announcement:

We will be doing a One Rep Max day on Tuesday this week. This is going to be a little different than how we have done it in the past. Instead of doing a single lift during the strength, we will dedicate all or most of class to testing a group of lifts.
 
By doing it this way, we can quickly and efficiently check our progress. I would recommend going relatively light tomorrow so that you can be nice and strong for your 1RM testing. Doing some stretching / mobility throughout the day tomorrow would also be very helpful!
 
We will be doing make ups on Wednesday and Thursday so that everyone has a chance to complete the testing. Classes on those days will continue as normal for those who have already found their 1RM’s.
 
We are excited to see how this works out!

Screenshot_20170129-173154

 

Intermediate

Strength:

Clean technique, Then

Clean complex –

3 High pulls

3 Power cleans

3 Squat cleans

Metabolic conditioning:

3 Rounds –

15 Pull-ups

20 Box jumps

25 Wall balls

Core:

3 Rounds –

10 Push-ups

15 Mountain climbers

20 Sit-ups

Beginner

Strength:

Clean technique, then

Clean complex –

3 High pulls

3 Power cleans

3 Squat cleans

*Go light

Metabolic conditioning:

3 Rounds –

10 Inverted rows

15 Step ups

20 Wall balls

Core:

3 Rounds –

8 Push-ups

10 Mountain climbers

15 Sit-ups

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