485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/28/17

February 27, 2017

 

Intermediate

Strength:

Front squat –

6 x 8

Muscular Endurance:

Pull-up & Dip pyramid –

1 Pull-up, 1 Dip

2 Pull-ups, 2 Dips

3 Pull-ups, 3 Dips

*Continue adding one rep to each exercise until you can no longer complete the set. Rest 10 seconds for each rep completed, for example: 2 pullups, 2 dips, rest 20 seconds,  3 pull-ups, 3 dips, rest 30 seconds.

Metabolic conditioning:

Tabata –

Wall balls

Sit-ups

Squats

Mountain climbers

*Tabata consists of 8, 30 second rounds. During each round you will work for 20 seconds then rest for 10 seconds. Your score will be the lowest number of reps achieved within the 8 rounds. Your goal is to get a high number of reps but also be consistent from round to round.

Beginner

Strength:

Goblet squat –

6 x 8

Muscular Endurance:

Pull-up & Dip pyramid –

1 Inverted row, 1 Dip

2 Inverted rows, 2 Dips

3 Inverted rows, 3 Dips

*Continue adding one rep to each exercise until you can no longer complete the set. Rest 10 seconds for each rep completed, for example: 2 Inverted rows, 2 dips, rest 20 seconds,  3 Inverted rows, 3 dips, rest 30 seconds.

Metabolic conditioning:

Tabata –

Wall balls

Sit-ups

Squats

Mountain climbers

*Tabata consists of 8, 30 second rounds. During each round you will work for 20 seconds then rest for 10 seconds. Your score will be the lowest number of reps achieved within the 8 rounds. Your goal is to get a high number of reps but also be consistent from round to round.

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