485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/17/17

October 16, 2017

 

Intermediate

Strength:

Every 90 sec for 5 rounds:

6 Power snatches

Muscular Endurance:

3 Rounds –

Pull-ups x 20 sec

Rest x 20 sec

Goblet squats x 20 sec

Rest x 20 sec

Push presses x 20 sec

Rest x 20 sec

Hollow body rocks x 20 sec

Rest x 20 sec

Metabolic Conditioning:

Bear crawl x 400 meters

Beginner

Strength:

Every 90 sec for 5 rounds:

6 Muscle snatches

Muscular Endurance:

3 Rounds –

Inverted rows x 20 sec

Rest x 20 sec

Goblet squats x 20 sec

Rest x 20 sec

Push presses x 20 sec

Rest x 20 sec

Hollow body rocks x 20 sec

Rest x 20 sec

Metabolic Conditioning:

Bear crawl x 400 meters

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