485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/31/18

October 30, 2018

 

 

Intermediate

Strength:

5 Rounds –

8 Supine med ball leg curls

8 Dips

12 Strict push-ups

*Add weight to the push-ups if needed

Muscular Endurance:

4 Rounds –

Zercher carry x 200 ft

Weighted plank walk x 50 ft

Metabolic Conditioning:

3 Rounds –

40 One arm snatches (20 / side)

400 Jump ropes

Rest x 3 min

Beginner

Strength:

5 Rounds –

8 Supine med ball leg curls

8 Triceps push-ups

8 Wide push-ups

Muscular Endurance:

4 Rounds –

Zercher carry x 200 ft

Plank walk x 50 ft

Metabolic Conditioning:

3 Rounds –

40 One arm snatches (20 / side)

250 Jump ropes

Rest x 3 min

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