485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/12/18

March 11, 2018

 

Intermediate

One rep max testing:

Deadlift 1RM

Muscular endurance:

14 minute EMOM –

Minutes 1 – 7: 3 Cleans

Minutes 7 – 14: 2 Split jerks / side

Metabolic Conditioning:

8 Min AMRAP –

4 Squat thrust skaters

6 TTB

Core:

Accumulate 3 min in hollow body hold

Beginner

Three rep max testing:

Deadlift 3RM

*Testing the three rep max is safer than the one rep because it will be easier to preserve form and technique due to less weight used. We will use a calculation to estimate your one rep max based on your three rep max.

Muscular endurance:

14 minute EMOM –

Minutes 1 – 7: 3 Cleans

Minutes 7 – 14: 2 Split jerks / side

Metabolic Conditioning:

8 Min AMRAP –

3 Squat thrust skaters

6 Knees to bar

Core:

Accumulate 2 min in hollow body hold

 

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