485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/19/18

March 18, 2018

 

Intermediate

Strength:

Front squat –

4 x 8 @ 55%

Muscular endurance:

5 rounds –

6 Chin-ups

6 Dips

Core:

6 Rounds –

Weighted plank x 20 sec (heavy)

Rest x 20 sec

Metabolic conditioning:

30 – 20 – 10

Push-ups

Dumbbell power cleans

Kettlebell swings

Beginner

Strength:

Goblet squat –

4 x 8

Muscular endurance:

5 rounds –

6 Supinated inverted rows

6 Dips

Core:

6 Rounds –

Weighted plank x 20 sec

Rest x 20 sec

Metabolic conditioning:

30 – 20 – 10

Push-ups

Dumbbell High pulls

Kettlebell swings

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text