485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/29/17

September 28, 2017

 

Intermediate

Strength:

Push press –

7 x 3 @ %100 of press 1RM

Muscular Endurance:

5 Rounds –

5 Weighted push-ups

5 One arm rows / side

5 Goblet lunges / side

*Go heavy

**Do your best to perform perfect reps

Metabolic Conditioning:

5 Rounds –

40 Meter sprint

Rest 90 sec

20 Meter sprint

Rest 60 sec

Beginner

Strength:

Push press –

7 x 4 @ 85% of press 1RM

Muscular Endurance:

5 Rounds –

5 Strict push-ups

5 One arm rows / side

5 Goblet lunges / side

*Go heavy

**Do your best to perform perfect reps

Metabolic Conditioning:

5 Rounds –

40 Meter sprint

Rest 90 sec

20 Meter sprint

Rest 60 sec

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