485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/28/16

October 27, 2016
Shaye is a major BADASS!

Shaye is a major BADASS!

 

Intermediate

Strength:

Snatch – 6 x 4 @ 70% – 75%

Muscular Endurance:

22-16-10

Push Press

Step up

Metabolic Conditioning:

4 Rounds –

30 Sec plank

15 Kettlebell deadlift

3 Sprints (20 Meters each)

30 Jumping jacks

Rest for 1 min

*Each round is done for time individually

Beginner

Strength:

High Pull –

3 x 5 @ 60% – 65%

3 x 3  @ 75% –  80%

*Percentages are based on snatch 1RM

Muscular Endurance:

22-16-10

Press

Step up

Metabolic Conditioning:

4 Rounds –

20 Sec plank

15 Kettlebell deadlift

3 Sprints (20 Meters each)

30 Jumping jacks

Rest for 1 min 30 sec

*Each round is done for time individually

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