485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/4/17

July 03, 2017

 

Intermediate

Strength:

One arm press –

6 x 4 @ 30 – 35 %

Metabolic Conditioning:

5 Rounds:

3 Minute AMRAP –

10 Pull-ups

20 Push-ups

30 Sit-ups

40 Squats

Rest 2 Minutes

*Begin your next round where you left off your previous round. For example, if you end on 18 push-ups, you will begin the next round with 2 push-ups followed by 30 sit-ups.

Beginner

Strength:

One arm press –

6 x 4 @ 30 – 35 %

Metabolic Conditioning:

5 Rounds:

3 Minute AMRAP –

10 Inverted rows

15 Push-ups

20 Sit-ups

25 Squats

Rest 2 Minutes

*Begin your next round where you left off your previous round. For example, if you end on 13 push-ups, you will begin the next round with 2 push-ups followed by 20 sit-ups.

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text