485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/16/17

February 15, 2017

 

Screenshot_20170215-145714

If you have not completed max lifts, Complete the following –

Back squat, Strict press, Snatch

If you have completed max lifts:

Intermediate

Strength:

Power clean-

 

5 x 5 @ 60%

Muscular Endurance:

3 Rounds –

25 sec Handstand hold

40 sec Plank

Metabolic conditioning:

3 Rounds –

40 Kettlebell swings

10 Sprints (60 Foot)

*Each round will be timed individually with the goal of maintaining or improving the time taken to complete the round.

Beginner

Strength:

Power clean-

5 x 5 @ 60%

Muscular Endurance:

3 Rounds –

25 sec Plyobox pike hold

40 sec High plank

Metabolic conditioning:

3 Rounds –

40 Kettlebell swings

10 Sprints (60 Foot)

*Each round will be timed individually with the goal of maintaining or improving the time taken to complete the round.

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text