485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/11/17

April 10, 2017

 

Intermediate

Strength:

Push press –

7 x 3 @ 100% of strict press 1RM

Muscular Endurance:

4 Rounds –

8 Deadlifts

8 Renegade rows (with push-up)

8 Hollow body rocks

Metabolic Conditioning:

12 Minute AMRAP –

10 Inverted rows

10 Candlestick burpees

10 Mountian climbers / side (Foot to hand)

*Foot to hand mountain climbers are hip mobility permitting. If you cannot get into a world’s greatest stretch, opt for regular mountain climbers

Beginner

Strength:

Push press –

7 x 3 @ 85% of strict press 1RM

Muscular Endurance:

4 Rounds –

8 Deadlifts

8 Renegade rows from knees (with push-up)

8 Hollow body rocks

Metabolic Conditioning:

12 Minute AMRAP –

10 Inverted rows

10 Candlestick burpees

10 Mountian climbers / side (Foot to hand)

*Foot to hand mountain climbers are hip mobility permitting. If you cannot get into a world’s greatest stretch, opt for regular mountain climbers

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