485 Spencerport Rd
Rochester, NY 14606
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WOD 10/20/16

October 19, 2016
Cathy - 45# overhead press PR!

Cathy – 45# overhead press PR!

Intermediate

Strength:

Find your snatch 3-rep max

Then, 3 snatches EMOM for 10 minutes @ 60%

Muscular Endurance:

Tabata –

Toes to bar

Lunges

Inverted rows

Jump rope

*Tabata consists of 8, 30 second rounds. During each round you will work for 20 seconds then rest for 10 seconds. Your score will be the lowest number of reps achieved within the 8 rounds. Your goal is to get a high number of reps but also be consistent from round to round.

**For example, if during your lunges, you score 10 reps in each of the first 7 rounds and 8 reps in the last round, your score is 8.

Core:

4 Rounds –

15 partner leg tosses (standard)

10 partner leg tosses (side to side)

Beginner

Strength:

Find your dumbell snatch 3-rep max

Then, 4 dumbbell snatches EMOM for 10 minutes @ 60%

Muscular Endurance:

Tabata –

Knee raises

Lunges

Inverted rows

Jump rope

*Tabata consists of 8, 30 second rounds. During each round you will work for 20 seconds then rest for 10 seconds. Your score will be the lowest number of reps achieved within the 8 rounds. Your goal is to get a high number of reps but also be consistent from round to round.

**For example, if during your lunges, you score 10 reps in each of the first 7 rounds and 8 reps in the last round, your score is 8.

Core:

4 Rounds –

15 partner leg tosses (standard)

10 partner leg tosses (side to side)

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