485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/15/17

June 14, 2017

 

Intermediate

Strength:

Push press –

5 x 5 @ 80% of press 1RM

Muscular Endurance:

3 Rounds –

Pullup hold x 10 sec

Handstand x 20 sec

Plank x 30 sec

Metabolic Conditioning:

3 Rounds with battle ropes –

Alternating waves w/ lateral shuffle x 30 Sec

Side to side waves x 30 sec

Slams x 30 Sec

Beginner

Strength:

Push press –

5 x 5 @ 80% of press 1RM

Muscular Endurance:

3 Rounds –

Inverted row hold x 10 sec

Plyo box pike hold x 20 sec

Plank x 30 sec

Metabolic Conditioning:

3 Rounds with battle ropes –

Alternating waves w/ lateral shuffle x 30 Sec

Side to side waves x 30 sec

Slams x 30 Sec

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