485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/19/18

January 19, 2018

 

Intermediate

Strength:

Romanian deadlift –

5 x 6 @ 25 – 30%

Muscular endurance:

16 Turkish get ups

Core:

12 Resistance band inverted sit-up

8 Resistance band twists / side

Metabolic Conditioning:

10 Rounds –

Sprint x 20 sec

Rest x 40 sec

Beginner

Strength:

Romanian kettlebell deadlift –

5 x 6 @ 25 – 30%

Muscular endurance:

30 Half Turkish get ups

Core:

12 Resistance band inverted sit-up

8 Resistance band twists / side

Metabolic Conditioning:

10 Rounds –

Sprint x 20 sec

Rest x 40 sec

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