485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/13/17

April 13, 2017

 

 

Intermediate

Strength:

One arm row –

6 x 5 @ 30 – 35 % of barbell row 1RM

Muscular Endurance:

EMOM for 12 minutes –

Odds – 4 kettlebell step ups / side

Evens – 5 Supinated pull-ups, 5 Dips

Metabolic Conditioning:

4 Rounds –

15 Push-ups

20 Thrusters

25 Kettlebell swings

Beginner

Strength:

One arm row –

6 x 5 @ 30 – 35 % of barbell row 1RM

Muscular Endurance:

EMOM for 12 minutes –

Odds – 4 kettlebell step ups / side

Evens – 5 Supinated inverted rows, 5 Dips

Metabolic Conditioning:

4 Rounds –

15 Push-ups

20 Thrusters

25 Kettlebell swings

 

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