485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/15/18

October 14, 2018

 

Intermediate

Strength:

6 Rounds –

3 Deadlifts @ 75 %

4 Floor presses @ 65 – 70%

Muscular Endurance:

Every 3 minutes for 12 min, complete the following (4 rounds) –

8 Kettlebell step ups (4 / side)

10 Supinated pull-ups or ring rows

10 Hollow body rocks

Metabolic Conditioning:

In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:

12 Wall balls

12 V-ups

12 burpees

Beginner

Strength:

6 Rounds –

5 Deadlifts @ 60 – 65 %

5 Floor presses @ 60 – 65 %

Muscular Endurance:

Every 3 minutes for 12 min, complete the following (4 rounds) –

8 Kettlebell step ups (4 / side)

10 Supinated ring rows

10 Hollow body rocks

Metabolic Conditioning:

In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:

12 Wall balls

10 V-ups

8 Burpees

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