485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/11/16

October 10, 2016
Food prep for the week! Protein and carbs so we can grow up big and strong : )

Food prep for the week! Protein and carbs so we can grow up big and strong : )

Intermediate

Strength:

5 Sets –

Weighted push up x 8

Pullup x AMAP

*AMAP = As many as possible

Muscular Endurance:

Every 90 seconds for 18 Minutes (4x) –

8 Barbell row (tempo 2111)

8 Barbell press (tempo 2111)

8 Deadlift (tempo 2011)

Metcon:

Sprints drills – complete each for time

5 sets of each:

  1. 1 . Sprint to cone one, backpedal to starting position, Sprint to cone two.
  2. Zig zag sidestep. Sidestep right to cone one, sidestep left to cone two, continue for a total of eight cones.
  3. Suicide sprint – Sprint to cone one, sprint back to starting position, sprint to cone two, back to start, sprint to cone three, sprint back to start.

Beginner 

Strength:

5 Sets –

Strict push up x 8

Inverted row x AMAP (8 rep max)

*AMAP = As many as possible

Muscular Endurance:

Every 90 seconds for 18 Minutes (4x) –

8 Barbell row (tempo 2111)

8 Barbell press (tempo 2111)

8 Deadlift (tempo 2011)

Metcon:

Sprints drills – complete each for time

5 sets of each:

  1. 1 . Sprint to cone one, backpedal to starting position, Sprint to cone two.
  2. Zig zag sidestep. Sidestep right to cone one, sidestep left to cone two, continue for a total of eight cones.
  3. Suicide sprint – Sprint to cone one, sprint back to starting position, sprint to cone two, back to start, sprint to cone three, sprint back to start.
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