485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/21/17

July 20, 2017

 

Intermediate

Strength:

Floor press –

6 x 4 @ 70%

*Complete the floor press using a narrow grip

Muscular Endurance:

4 Rounds –

8 Front squat @2111

8 Pull-ups @2111

8 Barbell rows @2111

Core:

5 Rounds –

Flutter kicks x 10 seconds

Russian twists x 10 seconds

Sit-ups x 10 seconds

Core slams x 15 seconds

*The core interval will be done with a medicine ball. You should do your best to remain in the hollow body position throughout with the exception of the situps.

Beginner

Strength:

Floor press –

6 x 4 @ 70%

*Complete the floor press using a narrow grip

Muscular Endurance:

4 Rounds –

8 Front squat @2111

8 Pull-ups @2111

8 Barbell rows @2111

Core:

5 Rounds –

Flutter kicks x 10 seconds

Russian twists x 10 seconds

Sit-ups x 10 seconds

Core slams x 15 seconds

*The core interval will be done with a medicine ball. You should do your best to remain in the hollow body position throughout with the exception of the situps.

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text