485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/19/18

October 18, 2018

 

Intermediate

Strength:

4 Rounds –

8 Front squats @ 22×1

8 Supinated inverted rows @ 2111

8 Barbell rows @2111

Benchmark:

Complete the following for time…

Run x 600 meters

60 Wall balls

80 Jump ropes

20 Push-ups

10 Clean and jerks

Wall ball recommended weight:

20# (men) / 14# (women)

Clean and jerk recommended weight:

115# (men) / 95# (women)

Core:

Complete 3 rounds of the following, working for 20 seconds at each station with 15 seconds rest between –

Station 1: Rotating sit-ups (Right elbow to left knee)

Station 2: Hollow body rocks

Station 3: Rotating sit-ups (Left elbow to right knee)

Station 4: Reverse crunches

Beginner

Strength:

4 Rounds –

8 Goblet squats @ 22×1

8 Supinated inverted rows @ 2111

8 Barbell rows @2111

Benchmark:

Complete the following for time…

Run x 600 meters

60 Wall balls

80 Jump ropes

20 Push-ups

10 Muscle clean and press

*Feel free to substitute the bar for a medicine ball in order to complete the cleans.

Wall ball recommended weight:

10# (men) / 8# (women)

Clean and press recommended weight:

95# (men) / 65# (women)

Core:

Complete 3 rounds of the following, working for 20 seconds at each station with 15 seconds rest between –

Station 1: Rotating sit-ups (Right elbow to left knee)

Station 2: Hollow body rocks

Station 3: Rotating sit-ups (Left elbow to right knee)

Station 4: Reverse crunches

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