485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/14/17

November 13, 2017

 

 

Intermediate

Strength:

Strict press –

4 x 8 @ 55% – 60%

Muscular Endurance:

4 Rounds –

180 ft farmer carry

6 Renegade rows (without push-up)

6 Overhead squats

Metabolic Conditioning:

3 Rounds –

100 Meter sprint

Rest 120 sec

5 Rounds –

60 Meter sprint

Rest 90 sec

Beginner

Strength:

Strict press –

4 x 8 @ 40% – 50%

Muscular Endurance:

4 Rounds –

180 ft farmer carry

6 Renegade rows (without push-up)

6 Goblet squats

Metabolic Conditioning:

3 Rounds –

100 Meter sprint

Rest 120 sec

5 Rounds –

60 Meter sprint

Rest 90 sec

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