485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/10/17

May 09, 2017

 

Intermediate

Strength:

5 Rounds–

7 Floor press @ 55 – 60%

7 Supinated row  @ 55 – 60%

Muscular Endurance:

4 Rounds –

Pull-up hold x 15 sec

Handstand hold x 25 sec

Plank x 35 sec

Metabolic Conditioning:

15 Minute AMRAP –

Kettlebell deadlift march x 60 feet

Broad jump x 60 feet

10 Toe touches

Beginner

Strength:

5 Rounds–

7 Floor press @ 55 – 60%

7 Supinated row @ 55 – 60%

Muscular Endurance:

4 Rounds –

Inverted row hold x 15 sec

Plyo-box pike hold x 25 sec

Plank x 35 sec

Metabolic Conditioning:

15 Minute AMRAP –

Kettlebell deadlift march x 60 feet

Broad jump x 60 feet

10 V-ups

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