485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/20/17

April 19, 2017

 

Intermediate

Strength:

Deadlift –

7x 3 @ 70 – 75%

Muscular Endurance:

4 Rounds –

6 Pistols @ 2011

6 One arm presses / side @ 2111

6 Supinated barbell row @ 2111

Metabolic Conditioning:

Tabata –

Kettlebell swings

Sit-ups

Sprints (30 feet = 1)

Jumping jacks

Beginner

Strength:

Kettlebell Deadlift –

7x 6 @ 55 – 60%

Muscular Endurance:

4 Rounds –

8 Goblet squats @ 2111

8 One arm presses / side @ 2111

8 Supinated barbell row @ 2111

Metabolic Conditioning:

Tabata –

Kettlebell swing

Sit-ups

Sprints (30 feet = 1)

Jumping jacks

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