485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/4/17

October 03, 2017

 

Intermediate

Strength:

Clean –

3 x 10

* Go light

Skill:

Spend 5 min working on double unders

Muscular Endurance:

Reverse Pullup & Dip pyramid –

Complete as many reps as possible the first round. Subtract one rep from each exercise the next round. Continue subtracting one rep from each exercise until you reach 1. Rest 10 seconds for each rep completed, for example: 2 pullups, 2 dips, rest 20 seconds, 3 pull-ups, 3 dips, rest 30 seconds.

Metabolic Conditioning:

5 Rounds –

Tire flips x 30 ft

15 Sledgehammer strikes / side

Rest 2 min

Beginner

Strength:

Hang muscle clean –

3 x 10

* Go light

Skill:

Spend 5 min working on double unders

Muscular Endurance:

Reverse Pullup & Dip pyramid –

Complete as many reps as possible the first round. Subtract one rep from each exercise the next round. Continue subtracting one rep from each exercise until you reach 1. Rest 10 seconds for each rep completed, for example: 2 pullups, 2 dips, rest 20 seconds, 3 pull-ups, 3 dips, rest 30 seconds.

Metabolic Conditioning:

5 Rounds –

Tire flips x 30 ft

15 Sledgehammer strikes / side

Rest 2 min

 

 

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