485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/22/18

October 21, 2018

 

 

Intermediate

Strength:

Complete the following every 2 minutes for 5 Rounds –

6 One arm snatches / side

6 Barbell rollouts

Muscular Endurance:

4 Rounds –

Walking lunges x 60 feet

5 Renegade rows / side (push-up, row, push-up, row)

Metabolic Conditioning:

6 Rounds –

8 Box jumps

12 Barbell sumo deadlift high pull

16 Chops (8 / side)

Beginner

Strength:

Complete the following every 2 minutes for 5 Rounds –

6 One arm muscle snatches / side

6 Inchworm walkouts

Muscular Endurance:

4 Rounds –

Walking lunges x 60 feet

5 Renegade rows / side from knees (push-up, row, push-up, row)

Metabolic Conditioning:

6 Rounds –

8 Plate jumps

12 Kettlebell sumo deadlift high pull

16 Chops (8 / side)

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