485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/27/17

March 26, 2017

 

 

Intermediate

Strength – Benchmark Workout:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Deadlift @ 1.5 x bodyweight

Floor press @ 1 x bodyweight

Clean @ .75 x bodyweight

*For example if you weigh 150 pounds, your deadlift would be 225#, floor press would be 150#, and clean would be 112#. Deadlift example calculation: Bodyweight (150) x 1.5 = 225

Metabolic Conditioning:

12 Minute AMRAP –

10 Wall balls

20 Jumping jacks

Core:

3 Rounds –

15 partner leg throws (standard)

10 partner leg throws (side to side)

Beginner

Strength – Benchmark Workout:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Deadlift @ 1 x bodyweight

Floor press @ .5 x bodyweight

Clean @ .25 x bodyweight

*For example if you weigh 150 pounds, your deadlift would be 150#, floor press would be 75#, and clean would be 37#. Floor press example calculation: Bodyweight (150) x .5 = 75

Metabolic Conditioning:

12 Minute AMRAP –

10 Wall balls

20 Jumping jacks

Core:

3 Rounds –

15 partner leg throws (standard)

10 partner leg throws (side to side)

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