485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/31/18

January 30, 2018

Intermediate

Strength:

Every 75 seconds for 7 rounds –

3 Tall box jumps

Muscular endurance:

Find a front squat 2 rep max, then:

8 rounds –

2 Front squats @ 85%

3 Dips

Metabolic conditioning:

6 Rounds –

6 Weighted plank up downs (3 / side)

12 Kettlebell swings

30 Double unders

Beginner

Strength:

Every 75 seconds for 7 rounds –

3 Tall box jumps

Muscular endurance:

Find a front squat 4 rep max, then:

6 rounds –

4 Front squats @ 85%

5 Dips

Metabolic conditioning:

6 Rounds –

6 Weighted plank up downs (3 / side)

12 Kettlebell swings

60 Jump ropes or 45 jumping jacks

 

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