485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/25/17

October 24, 2017

Intermediate

Strength:

Every 2 min for 7 rounds:

2 One arm snatch / side

Muscular Endurance:

4 Rounds –

5 Pull-ups (add weight if needed)

5 Triceps extensions

3 Step ups / side

Metabolic Conditioning:

3 Rounds, 1 minute at each station –

Wall balls

V-ups

Box jumps

Kettlebell swings

* The goal is to accumulate as many reps as possible throughout each round. You will rest 10 seconds between stations.

Beginner

Strength:

Every 2 min for 7 rounds:

3 One arm snatch / side

Muscular Endurance:

4 Rounds –

5 Pull-ups (add weight if needed)

5 Triceps extensions

3 Step ups / side

Metabolic Conditioning:

3 Rounds, 1 minute at each station –

Wall balls

V-ups

Box jumps

Kettlebell swings

* The goal is to accumulate as many reps as possible throughout each round. You will rest 10 seconds between stations.

 

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