485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/2/17

November 01, 2017

 

Intermediate

Strength:

Power snatch

4 x 8

* Go light

Skill:

Spend 5 min working on kipping

Muscular Endurance:

3 Rounds –

10 Inverted rows

10 Pull-ups

Metabolic Conditioning:

4 Rounds –

L cone drill:

3 Cones are placed 5 yards apart in the shape of an L. Begin at one end of the L, sprint forward to the second cone, then back to start. Next, sprint back around the second cone toward the third. Finally, circle the third and retrace your steps back to the first cone.

Beginner

Strength:

Muscle snatch

4 x 8

* Go light

Skill:

Spend 5 min working on kipping

Muscular Endurance:

3 Rounds –

10 Inverted rows

10 Pull-ups

Metabolic Conditioning:

4 Rounds –

L cone drill:

3 Cones are placed 5 yards apart in the shape of an L. Begin at one end of the L, sprint forward to the second cone, then back to start. Next, sprint back around the second cone toward the third. Finally, circle the third and retrace your steps back to the first cone.

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