485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/12/16

October 11, 2016

20161011_154033

Intermediate

Strength:

Snatch Complex:

2 Snatch to bottom hold

2 Snatch balance

2 High hang snatch

Partner Workout:

In teams of two, complete as many reps of the following movements as you can in the time it takes your partner to sprint one lap. One partner will begin running while their teammate begins the first exercise. The indoor partner will complete as many reps as possible until their partner returns and they switch. This will continue until all exercises have been completed by both partners.

Movements –

  1. Thrusters
  2. KB swings
  3. Wall balls
  4. Box jumps

Your teams score will be determined by the number of repetitions completed of the indoor movements minus any time penalty that you may incur. For every two seconds that your team finishes after the first team, a point (rep) will be deducted.

Example – Team one completes 300 reps in 15 minutes, so their score is 300. Team two completes 300 reps in 16 minutes. Since they finished 60 seconds behind team one, they will have 30 points deducted with a final score of 270.

Core:

30 Hollow body rocks

Beginner

Strength:

Dumbbell / kettlebell snatches

5 x 5

2 x 3

Partner Workout:

In teams of two, complete as many reps of the following movements as you can in the time it takes your partner to sprint one lap. One partner will begin running while their teammate begins the first exercise. The indoor partner will complete as many reps as possible until their partner returns and they switch. This will continue until all exercises have been completed by both partners.

Movements –

  1. Thrusters
  2. KB swings
  3. Wall balls
  4. Box jumps

Your teams score will be determined by the number of repetitions completed of the indoor movements minus any time penalty that you may incur. For every two seconds that your team finishes after the first team, a point (rep) will be deducted.

Example – Team one completes 300 reps in 15 minutes, so their score is 300. Team two completes 300 reps in 16 minutes. Since they finished 60 seconds behind team one, they will have 30 points deducted with a final score of 270.

Core:

30 Hollow body rocks

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text