485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/13/17

January 12, 2017

 

20170110_173436

Intermediate

Strength:

Split jerk technique, then

5 x 5 @ 75 – 85% of Press 1RM

Muscular Endurance:

EMOM for 12 Minutes –

Odds – 6 Sumo pause squats

Evens – 8 Supinated pull-ups

Metabolic conditioning:

10 Minute AMRAP –

5 Renegade man-makers

8 Toe touches

Beginner

Strength:

Push jerk technique then

5 x 5 @ 60 – 70% of Press 1RM

Muscular Endurance:

EMOM for 12 Minutes –

Odds – 6 Sumo box squats

Evens – 8 Supinated pull-ups

Metabolic conditioning:

10 Minute AMRAP –

5 Renegade man-makers

8 Toe touches

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