485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/21/18

September 20, 2018

 

 

Intermediate

Strength:

Part 1:

Take 10 minutes to find a deadlift 4-rep max

Part 2:

4 Rounds –

4 Deadlifts @ 75 – 85% of 4-rep max established in part 1 (above)

8 T-bar rows

Benchmark Workout: Cindy

20 minute AMRAP –

5 Pull-ups

10 Push-ups

15 Squats

Finisher:

5 Rounds –

Plank x 30 seconds

Sprint x 20 sec

Rest x 50 seconds

Beginner

Strength:

Part 1:

Take 10 minutes to find a deadlift 6-rep max

Part 2:

4 Rounds –

6 Deadlifts @ 70 – 75% of 4-rep max established in part 1 (above)

8 T-bar rows

Benchmark Workout: Cindy

20 minute AMRAP –

5 Inverted rows

10 Push-ups

15 Squats

Finisher:

5 Rounds –

Plank x 30 seconds

Sprint x 20 sec

Rest x 50 seconds

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