485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/7/17

February 06, 2017

 

20170206_152719

 

Intermediate

Strength:

Supinated barbell row –

6 x 4

Muscular Endurance:

EMOM for 12 minutes–

Odds – 6 Front squats @ 2111 tempo

Evens – 6 Pull-ups @ 2111 tempo

Metabolic conditioning:

10-Minute AMRAP –

10 Kettlebell swings

10 Wide pushups

10 Squat thrusts

2 Minute rest, then

5-Minute AMRAP –

5 Toe touches

5 Hip dips / side

Beginner

Strength:

Supinated barbell row –

6 x 4

Muscular Endurance:

EMOM for 12 minutes–

Odds – 6 Goblet squats @ 2111 tempo

Evens – 6 Inverted rows @ 2111 tempo

Metabolic conditioning:

10-Minute AMRAP –

10 Kettlebell swings

10 Wide pushups

10 Squat thrusts

2 Minute rest, then

5-Minute AMRAP –

5 Leg raises

5 Hip dips / side

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