485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/4/16

November 03, 2016
Pushin the sled

Pushin the sled

Intermediate

Strength:

Push jerk –

Work up to a 3 rep max

Then, 5 x 3 @ 85% of 3RM

Muscular Endurance:

4 Rounds –

6-8 Pullups @ 2111

6-8 Supinated barbell rows @ 2111

5 Pistols / leg @ 2111

Metcon:

6 Rounds –

8 Toes to bar

10 Squat thrust box over

12 Kettlebell swings

Beginner

Strength:

Push press –

Work up to a 3 rep max

Then, 5 x 3 @ 80% of 3RM

Muscular Endurance:

4 Rounds –

6-8 Inverted rows @ 2111

6-8 Supinated barbell rows @ 2111

5 Bulgarian split squats / leg @ 2111

Metcon:

6 Rounds –

8 Knees to bar

10 Squat thrust box over

12 Kettlebell swings

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