485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/16/18

January 15, 2018

 

Intermediate

Strength:

Front squat –

5 x 5 @ 55 – 65%

Muscular Endurance:

4 Rounds –

Supinated pull-up hold x 15 sec

Handstand x 20 sec

Side plank x 20 sec / side

Plank x 20 sec

Metabolic Conditioning:

6 Rounds –

8 Push press

8 Inverted rows

8 Box jumps

Beginner

Strength:

Front squat –

5 x 5

Muscular Endurance:

4 Rounds –

Inverted row hold x 15 sec

Handstand x 20 sec

Side plank x 20 sec / side

Plank x 20 sec

Metabolic Conditioning:

6 Rounds –

8 Push press

8 Inverted rows

8 Box jumps

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