485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/27/17

April 26, 2017

 

Intermediate

Strength:

Weighted push-up –

5 x 5

Muscular Endurance:

5 Rounds –

6 Tall box jumps

6 One arm rows / side

6 Dips

Metabolic Conditioning:

12 Minute AMRAP –

5 Deadlifts @ 70%

25 Double unders

*The double under is a jump rope movement in which the rope makes 2 rotations for each jump. This can be modified to single unders (multiply by 3) or jumping jacks (multiply by 2).

Beginner

Strength:

4 Rounds –

As many strict push-ups as possible

Rest 60 seconds

Muscular Endurance:

5 Rounds –

6 Tall box jumps

6 One arm rows / side

6 Dips

Metabolic Conditioning:

12 Minute AMRAP –

10 Deadlifts @ 40%

50 Jump rope

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