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WOD 3/10/17

March 09, 2017

Intermediate

Strength:

Barbell step up –

5 x 5

Muscular endurance:

Pullup & Dip pyramid –

1 Pull-up, 1 Dip

2 Pull-ups, 2 Dips

3 Pull-ups, 3 Dips

*Continue adding one rep to each exercise until you can no longer complete the set. Rest 10 seconds for each rep completed, for example: 2 pullups, 2 dips, rest 20 seconds,  3 pull-ups, 3 dips, rest 30 seconds.

Metabolic conditioning:

Complete the following for time –

70 Push-ups

140 Lunges (70/side)

210 Squats

Beginner

Strength:

Kettlebell step up –

5 x 5

Muscular endurance:

Pullup & Dip pyramid –

1 Inverted row, 1 Dip

2 Inverted rows, 2 Dips

3 Inverted rows, 3 Dips

*Continue adding one rep to each exercise until you can no longer complete the set. Rest 10 seconds for each rep completed, for example: 2 Inverted rows, 2 dips, rest 20 seconds,  3 Inverted rows, 3 dips, rest 30 seconds.

Metabolic conditioning:

Complete the following for time –

50 Push-ups

100 Lunges (70/side)

150 Squats

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