485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/13/18

April 12, 2018

 

Intermediate

Strength:

Strict press –

6 x 4 @ 70 %

Muscular endurance:

6 rounds –

3 Pull-ups (weighted if possible)

4 Deadlifts

Core:

5 Rounds –

Plank x 30 sec

Rest x 30 sec

Metabolic conditioning:

6 Rounds –

6 Toes to bar

8 Push-ups

12 Squats

Beginner

Strength:

Strict press –

6 x 4 @ 60 %

Muscular endurance:

6 rounds –

3 Pull-ups

4 Deadlifts

Core:

5 Rounds –

Plank x 25 sec

Rest x 35 sec

Metabolic conditioning:

6 Rounds –

6 Knees to bar

8 Push-ups

12 Squats

 

 

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