485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/26/18

March 25, 2018

 

Intermediate

One rep max testing:

Lunge 1RM

Chipper –

100 Jumping jacks

90 Russian twists / side

80 Squats

70 Flutter kicks / side

60 Weighted hip bridges

50 Jingle jangles (single count)

40 Burpees

30 Pull-ups

20 leg raises

10 Bear crawls (30 ft = 1)

Beginner

Three rep max testing:

Lunge 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.

Chipper –

100 Jumping jacks

90 Russian twists

80 Squats

70 Flutter kicks

60 Hip bridges

50 Jingle jangles (15ft = 1)

40 Burpees

30 Inverted rows

20 leg raises

10 Bear crawls (30 ft = 1)

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