485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/12/18

October 11, 2018

 

Intermediate

Strength:

Every 75 seconds, for 6 rounds –

Rounds 1 – 3: 5 One arm snatches / side

Rounds 4 – 6: 4 One arm snatches / side

Metabolic Conditioning:

Complete 5 rounds for time of the following –

10 Goblet squats

14 Push presses

20 Battle rope slams

Rest x 60 sec after each round

Core:

3 Rounds –

Battle rope Russian twists x 20 sec

Rest x 5 sec

Single arm battle rope plank waves (left) x 15 sec

Rest x 5 sec

Single arm battle rope plank waves (right) x 15 sec

Rest x 70 sec

Beginner

Strength:

Every 75 seconds, for 6 rounds –

Rounds 1 – 3: 7 One arm snatches / side

Rounds 4 – 6: 5 One arm snatches / side

Metabolic Conditioning:

Complete 5 rounds for time of the following –

10 Goblet squats

14 Dumbbell push presses

20 Battle rope slams

Rest x 60 sec after each round

Core:

3 Rounds –

Battle rope Russian twists x 20 sec

Rest x 5 sec

Single arm battle rope plank waves (left) x 15 sec

Rest x 5 sec

Single arm battle rope plank waves (right) x 15 sec

Rest x 70 sec

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