485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/20/18

July 19, 2018

Intermediate

Strength:

Find a 2 rep squat max for the day, then…

Barbell squat –

6 x 2 @ 85 – 90% of 2RM

Chipper:

100 Double unders

90 Kettlebell swings

80 Oblique mountain climbers / side

70 High knees / side

60 Push-ups

50 Sit-ups

40 Chin-ups

30 Tuck jumps

20 Bicycles / side

10 Squat thrusts

Beginner

Strength:

Find a 4 rep squat max for the day, then…

Barbell squat –

5 x 4 @ 80 – 90% of 4RM

Chipper:

200 Jump ropes

90 KBS

80 Oblique climbers / side

70 High knees / side

60 Push-ups from the knees

50 Sit-ups

40 Supinated inverted rows

30 Tall jumps

20 Bicycles / side

10 Squat thrusts

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