485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/27/17

September 26, 2017

 

Intermediate

Strength:

Back squat –

8 x 2 @ 80 – 85%

Muscular Endurance:

3 Rounds –

Supinated pull-up hold x 12 sec

Side plank x 20 sec / side

Wall sit plate hold x 40 sec

*Alternate between holding the plate straight out in front of you and overhead as needed.

Metabolic Conditioning:

4 Rounds –

10 Toes to bar

10 Lateral box overs

15 Wall balls

Beginner

Strength:

Back squat –

7 x 3 @ 70 – 80%

Muscular Endurance:

3 Rounds –

Supinated pull-up hold x 12 sec

Side plank x 20 sec / side

Wall sit plate hold x 40 sec

*Alternate between holding the plate straight out in front of you and overhead as needed.

Metabolic Conditioning:

4 Rounds –

10 Knees to bar

10 Lateral box overs

15 Wall balls

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