485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/5/18

October 04, 2018

 

Intermediate

Benchmark:

Fran –

21 – 15 – 9

Thrusters

Pull-ups

Muscular Endurance:

4 Rounds –

Handstand x 20 sec

Bar hang x 30 sec

Chair pose x 20 sec

Hollow body x 30 sec

Metabolic Conditioning:

8 Min AMRAP –

12 Kettlebell deadlifts

60 Jump ropes

Complete 4 rounds (2 of each) with a partner in a relay fashion of the following –

Suicide sprints:

25 feet, 50 feet, 75 feet, 100 feet

Reverse suicide sprints:

100 feet, 75 feet, 50 feet, 25 feet

Beginner

Benchmark:

Modified Fran –

21 – 15 – 9

Dumbbell thrusters

Inverted rows

Muscular Endurance:

4 Rounds –

Plyo box pike x 20 sec

Bar hang x 30 sec

Chair pose x 20 sec

Hollow body x 30 sec

Metabolic Conditioning:

8 Min AMRAP –

12 Kettlebell deadlifts

60 Jump ropes

Complete 4 rounds (2 of each) with a partner in a relay fashion of the following –

Suicide sprints:

25 feet, 50 feet, 75 feet, 100 feet

Reverse suicide sprints:

100 feet, 75 feet, 50 feet, 25 feet

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