485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/3/18

October 02, 2018

 

Intermediate

Strength:

5 Rounds –

5 Front squats @ 2111

5 Supinated pull-ups

*Complete 5 tempo inverted rows @ 2112 if you are not able to do strict pull-ups

Metabolic Conditioning:

Complete the following for time –

400 Meter run

40 Alternating single arm dumbbell snatches (20 / side)

20 Dips

400 Meter Run

40 Alternating single arm dumbbell snatches (20 / side)

20 Dips

400 Meter Run

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:

5 Rounds –

5 Barbell squats @ 2111

5 Supinated inverted rows  @ 2112

Metabolic Conditioning:

Complete the following for time –

400 Meter run

40 Alternating single arm dumbbell snatches (20 / side)

20 Triceps push-ups from knees

400 Meter Run

40 Alternating single arm dumbbell snatches (20 / side)

20 Triceps push-ups from knees

400 Meter Run

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 hold

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

Station 4: Crunches

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