485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/7/16

November 06, 2016

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Intermediate

Strength:

Sumo Deadlift –

3 x 5 @ 65%

3 x 3 @ 75%

Muscular Endurance:

Bear complex –

The bear complex consists of a power clean, front squat, push press, back squat, and push press. These movements completed consecutively total one rep. The workout is made up of five rounds of seven reps. You may put the bar down in between rounds but not reps. Rest as needed between rounds.

Metcon:

4 Rounds –

1 Min wall balls for max reps

1 Min russian twists for max reps

1 Min squats for max reps

1 Min leg hops for max reps

1 Min rest

Beginner

Sumo Deadlift –

3 x 8 @ 55%

3 x 5 @ 65%

Muscular Endurance:

Modified Bear complex –

The bear complex consists of a power clean, front squat, push press, back squat, and push press. These movements completed consecutively total one rep. The workout is made up of five rounds of five reps. You may put the bar down and rest as needed.

*Modify using a medicine ball instead of a barbell if necessary.

Metcon:

4 Rounds –

1 Min wall balls for max reps

1 Min russian twists for max reps

1 Min squats for max reps

1 Min incline leg hops for max reps

1 Min rest

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