485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/9/18

October 08, 2018

 

 

Intermediate

Strength:

Every 90 seconds, for 18 minutes (3 sets) of –

Station 1 – 8 Romanian deadlifts @ 40X1

Station 2 – 8 Single arm overhead press @ 2111 (left arm)

Station 3 – 8 Single arm overhead press @ 2111 (right arm)

Station 4 – 8 Strict toes to bar or hanging leg raises @ 2121

Muscular Endurance:

3 Rounds –

Farmer carry x 100 Meters

6 Dips or 8 Overhead dumbbell triceps extensions

10 Supinated inverted rows

Metabolic Conditioning:

Complete the following for time –

24 Burpees / 24 one arm snatches

18 Burpees / 18 one arm snatches

12 Burpees / 12 one arm snatches

*If you are going heavy on the snatches, complete single count (12,9,6 / side). If you are going light, complete double count (24,18,12 / side).

Beginner

Strength:

Every 90 seconds, for 18 minutes (3 sets) of –

Station 1 – 8 Kettlebell romanian deadlifts @ 40X1

Station 2 – 8 Single arm overhead press @ 2111 (left arm)

Station 3 – 8 Single arm overhead press @ 2111 (right arm)

Station 4 – 8 knee raises @ 2121

Muscular Endurance:

3 Rounds –

Farmer carry x 100 Meters

8 Overhead dumbbell triceps extensions

10 Supinated inverted rows

Metabolic Conditioning:

Complete the following for time –

20 Burpees / 24 one arm snatches (12 / side)

14 Burpees / 18 one arm snatches (9 / side)

8 Burpees / 12 one arm snatches (6 / side)

*Challenge yourself with the one arm snatches.

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