485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/6/18

November 05, 2018

 

Intermediate

Strength:

Every 75 seconds for 7 rounds –

Rounds 1 and 2: 7 One arm snatches / side

Rounds 3 and 4: 5 One arm snatches / side

Rounds 5 – 7: 3 One arm snatches / side

Muscular Endurance:

Complete 4 rounds of the following, working for 25 seconds at each station with 20 seconds rest between stations –

Station 1: Inverted rows

Station 2: Dumbbell floor presses

Station 3: Good mornings

Metabolic Conditioning:

15 Minute AMRAP –

6 Deadlifts @ 55 – 60%

15 Sit-ups

80 Jump ropes

Beginner

Strength:

Every 75 seconds for 7 rounds –

Rounds 1 and 2: 7 One arm snatches / side

Rounds 3 and 4: 6 One arm snatches / side

Rounds 5 – 7: 5 One arm snatches / side

Muscular Endurance:

Complete 4 rounds of the following, working for 25 seconds at each station with 20 seconds rest between stations –

Station 1: Inverted rows

Station 2: Dumbbell floor presses

Station 3: Kettlebell good mornings

Metabolic Conditioning:

15 Minute AMRAP –

10 Kettlebell deadlifts

15 Sit-ups

50 Jump ropes

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