485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/29/18

March 28, 2018

 

Intermediate

One rep max testing:

Floor press 1RM

Row 1RM

Strength:

6 Rounds –

6 Pull-ups

8 Step ups (4 / side)

Muscular endurance:

6 Rounds –

Hanging oblique hold x 3 sec / side

Rest x 5 sec

Hanging L Hold x 5 sec

Rest x 5 sec

Metabolic conditioning:

Complete the following for time –

120 One arm snatches (60 / side)

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.

Strength:

6 Rounds –

6 Pull-ups

8 Step ups (4 / side)

Muscular endurance:

6 Rounds –

Hanging oblique hold x 3 sec / side

Rest x 5 sec

Hanging L Hold x 5 sec

Rest x 5 sec

Metabolic conditioning:

Complete the following for time –

100 One arm snatches (50 / side)

 

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