485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/13/18

March 12, 2018

 

Intermediate

One rep max testing:

Deadlift 1RM

Muscular endurance:

4 Rounds –

8 Floor press

8 Step ups (4 / side)

8 Pull-ups

Metabolic Conditioning:

Complete 3 rounds with a partner –

Complete the following with a partner for time –

600 Jump ropes, [plank]

12 Bear crawls [bar hang]

240 High knees [wall sit]

*One partner works at a time, the other partner must be in the designated rest position [shown in brackets]. Reps are cumulative with your partner.

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:

4 Rounds –

8 Floor press

8 Step ups (4 / side)

8 inverted rows

Metabolic Conditioning:

Complete 3 rounds with a partner –

Complete the following with a partner for time –

400 Jump ropes, [plank]

8 Bear crawls [bar hang]

180 High knees [wall sit]

*One partner works at a time, the other partner must be in the designated rest position [shown in brackets]. Reps are cumulative with your partner.

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