485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/26/16

January 25, 2017

Screenshot_20170125-155120

 

Intermediate

Strength:

Sumo back squat

5 x 5 @ 70%

Muscular Endurance:

EMOM for 10 min –

3 Pull-ups

3 Renegade rows (no push-up)

Metabolic conditioning:

3 Rounds – 1 minute at each station

Kettlebell swings

Sandbag ground to shoulders

Chops

Jump ropes

Beginner

Strength:

Sumo back squat

5 x 5 @ 70%

Muscular Endurance:

EMOM for 10 min –

3 Inverted rows

3 Rows / arm

Metabolic conditioning:

3 Rounds – 1 minute at each station

Kettlebell swings

Sandbag ground to shoulders

Chops

Jump ropes

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text