485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/22/16

December 21, 2016

Screenshot_20161221-150917

 

Intermediate

Strength:

Weighted pushups – 5 x 5

*Make up squat 1RM if not present on 12/21/16

Muscular Endurance:

EMOM for 21 minutes –

7 Alternating lateral lunge / side (minutes 1,4,7)

10 Push press (minutes 2,5,8)

10 Russian twist / side (minutes 3,6,9)

Metabolic conditioning:

5 minute AMRAP –

Burpee box jump overs

Beginner

Strength:

Weighted pushups – 5 x 5

*Make up squat 1RM if not present on 12/21/16

Muscular Endurance:

EMOM for 21 minutes –

7 Alternating lateral lunge / side (minutes 1,4,7)

10 Push press (minutes 2,5,8)

10 Russian twist / side (minutes 3,6,9)

Metabolic conditioning:

5 minute AMRAP –

Burpee box step overs

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