485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/20/17

June 19, 2017

 

Intermediate

Strength:

One arm row –

4 x 8 @ 20 – 25% of Barbell row 1RM

Muscular Endurance:

Pullup & Dip pyramid –

1 Pull-up, 1 Dip

2 Pull-ups, 2 Dips

3 Pull-ups, 3 Dips

*Continue adding one rep to each exercise until you can no longer complete the set. Rest 10 seconds for each rep completed, for example: 2 pullups, 2 dips, rest 20 seconds,  3 pull-ups, 3 dips, rest 30 seconds.

Metabolic Conditioning:

3 Rounds –

10 Back squat

20 Weighted sit-ups

400 Meter run

Beginner

Strength:

One arm row –

4 x 8 @ 20 – 25% of Barbell row 1RM

Muscular Endurance:

Pullup & Dip pyramid –

1 Inverted row, 1 Dip

2 Inverted rows, 2 Dips

3 Inverted row s, 3 Dips

*Continue adding one rep to each exercise until you can no longer complete the set. Rest 10 seconds for each rep completed, for example: 2 Inverted rows, 2 dips, rest 20 seconds, Inverted rows, 3 dips, rest 30 seconds.

Metabolic Conditioning:

3 Rounds –

10 Back squat

20 Sit-ups

400 Meter run

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