485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/28/17

March 27, 2017

 

Intermediate

Strength:

Split jerk –

6 x 4 @ 55%

* If not present yesterday, complete the strength benchmark instead of today’s split jerks

Muscular Endurance:

EMOM for 15 minutes –

5 Pull-ups

10 Push-ups

15 Squats

*Modify to 4, 8, 12 if needed

Core:

6 Minute AMRAP –

5 Toe touches

5 Hip dips / side

Beginner

Strength:

Push press –

6 x 6

* If not present yesterday, complete the strength benchmark instead of today’s push presses

Muscular Endurance:

EMOM for 15 minutes –

3 Inverted rows

6 Push-ups

9 Squats

*If this is easy, go up to 4, 8, 12

Core:

6 Minute AMRAP –

5 Leg raises

5 Hip dips / side

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