485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/13/17

October 12, 2017

 

Intermediate

Strength:

Front squat –

5 x 5 @ 55%

Muscular Endurance:

4 Rounds –

Farmer carry  x 90 ft

6 Renegade rows

10 Supermans

Metabolic Conditioning:

2 Rounds each of the following –

12 Mountain climbers in 20 sec, Rest 1 min

Broad jump x 60 ft in 20 sec, Rest 1 min

8 Burpees in 20 sec, Rest 1 min

Sprint x 180 ft in 20 sec, Rest 1 min

Beginner

Strength:

Goblet squat –

5 x 5

Muscular Endurance:

4 Rounds –

Farmer carry  x 90 ft

6 Renegade rows

10 Supermans

Metabolic Conditioning:

2 Rounds each of the following –

10 Mountain climbers in 20 sec, Rest 1 min

Broad jump x 60 ft in 20 sec, Rest 1 min

5 Burpees in 20 sec, Rest 1 min

Sprint x 120 ft in 20 sec, Rest 1 min

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