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Rochester, NY 14606
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WOD 11/8/16

November 07, 2016

11-7-16

Intermediate

Strength:

One arm row –

6 x 4 @ 45% of barbell row 1RM

Muscular Endurance:

4 Rounds –

6-8 Supinated pull-ups @ 2111

6-8 Front squats @ 3111

10 V-ups @ 2111

Metcon:

Athletes will rotate through the following exercises twice for 30 seconds each –

Hip toss

Alternating waves w/ lateral lunge

Slams

Jumping jacks

Then, 15 seconds each of the above exercises with 10 seconds rest in between.

Beginner

Strength:

One arm row –

6 x 4 @ 45% of barbell row 1RM

Muscular Endurance:

4 Rounds –

6-8 Supinated Inverted rows @ 2111

6-8 Goblet squats @ 3111

10 V-ups @ 2111

Metcon:

Athletes will rotate through the following exercises twice for 20 seconds each –

Hip toss

Alternating waves w/ lateral lunge

Slams

Jumping jacks

Then, 15 seconds each of the above exercises with 15 seconds rest in between.

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