485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/13/17

September 12, 2017

 

 

Intermediate

Strength:

Floor press –

5 x 5 @ 65 %

Metabolic Conditioning:

4 Rounds –

Supinated pull-ups x 30 sec

Rest 20 sec

Squats x 30 sec

Rest 20 sec

Lunges x 30 sec

Rest 20 sec

Sit-ups x 30 sec

Rest 1 min

Core:

3 Rounds –

15 partner leg throws (standard)

10 partner leg throws (side to side)

Beginner

Strength:

Floor press –

5 x 5 @ 60 %

Metabolic Conditioning:

4 Rounds –

Supinated inverted rows x 30 sec

Rest 20 sec

Squats x 30 sec

Rest 20 sec

Lunges x 30 sec

Rest 20 sec

Sit-ups x 30 sec

Rest 1 min

Core:

3 Rounds –

15 partner leg throws (standard)

10 partner leg throws (side to side)

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text