485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/30/18

January 29, 2018

 

Intermediate

Strength:

Every 90 seconds for 12 Min –

2 One arm snatches / side

Muscular endurance:

Find a barbell row 4 rep max, then:

6 rounds –

4 Pull-ups

4 Barbell rows @ 90% of 4RM

Core:

Accumulate 3 min in hollow body hold

Metabolic conditioning:

12 Rounds –

Sprint x 20 sec

Rest x 1 min

Beginner

Strength:

Every 90 seconds for 12 Min –

3 One arm snatches / side

Muscular endurance:

Find a barbell row 4 rep max, then:

6 rounds –

4 Pull-ups

4 Barbell rows @ 85% of 4RM

Core:

Accumulate 2 min in hollow body hold

Metabolic conditioning:

12 Rounds –

Sprint x 15 sec

Rest x 55 sec

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