485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/28/18

March 27, 2018

 

Intermediate

One rep max testing:

Floor press 1RM

Row 1RM

Muscular endurance:

EMOM for 8 Minutes –

6 Thrusters

Metabolic conditioning:

8 Min AMRAP –

6 Supinated inverted rows

7 Box jumps

9 Sit-ups

Rest 3 min

8 Min AMRAP –

5 Toes to bar

10 Kettlebell swings

Beginner

Three rep max testing:

Floor press 3RM

Row 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:

EMOM for 8 Minutes –

6 Thrusters

Metabolic conditioning:

8 Min AMRAP –

6 Supinated inverted rows

7 Box jumps

9 Sit-ups

Rest 3 min

8 Min AMRAP –

5 Knees to bar

10 Kettlebell swings

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