485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/6/17

March 05, 2017

 

Intermediate

Strength:

Front squat –

5 x 5 @ 60 – 65%

Pull-up –

Max reps x 3 attempts

Muscular Endurance:

EMOM for 10 minutes –

4 One arm snatch / side

Metabolic conditioning:

3 Rounds with battle ropes –

30 sec Alternating waves

30 sec Slams

30 sec Russian twists

*Complete a 20 sec plank before each battle rope interval

Beginner

Strength:

Goblet squat –

6 x 8 @ 60 – 65%

Inverted rows –

Max reps x 3 attempts

Muscular Endurance:

EMOM for 10 minutes –

6 One arm snatch / side

Metabolic conditioning:

3 Rounds with battle ropes –

30 sec Alternating waves

30 sec Slams

30 sec Russian twists

*Complete a 20 sec plank before each battle rope interval

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text