485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/1/18

January 31, 2018

 

Intermediate

Strength:

Strict press –

Find a 3 rep max, then:

7 x 3 @ 90%

Muscular endurance:

4 Rounds –

Chin-up x 15 sec

Handstand x 25 sec

Plank x 35 sec

*Go right from the handstand to the plank

Metabolic conditioning:

12 Min AMRAP –

6 Pull-ups

8 Kettlebell deadlifts

10 Sit-ups

Beginner

Strength:

Strict press –

Find a 3 rep max, then:

7 x 3 @ 85%

Muscular endurance:

4 Rounds –

Chin-up x 15 sec

Plyobox pike x 25 sec

Plank x 35 sec

*Go right from the handstand to the plank

Metabolic conditioning:

12 Min AMRAP –

6 Inverted rows

8 Kettlebell deadlifts

10 Sit-ups

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