485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/26/17

October 25, 2017

Intermediate

Strength:

Back box squat –

8 x 2 @ 75 – 85%

Muscular Endurance:

12 Turkish get ups

*Heavy

Metabolic Conditioning:

3 Rounds with a battle rope–

Criss crosses x 25 sec

Rainbows x 25 sec

Slams x 25 sec

Plank waves x 25 sec

Beginner

Strength:

Back box squat –

7 x 3 @ 70 – 75%

Muscular Endurance:

20 Half Turkish get ups

*Heavy

Metabolic Conditioning:

3 Rounds with a battle rope–

Criss crosses x 25 sec

Rainbows x 25 sec

Slams x 25 sec

Plank waves x 25 sec

 

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