485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/5/18

December 04, 2018

 

Intermediate

Strength:

Every 75 seconds for 6 Rounds –

Minutes 1 & 2: 6 One arm snatches / side

Minutes 3 & 4: 5 One arm snatches / side

Minutes 5 & 6: 4 One arm snatches / side

Muscular Endurance:

Complete as many rounds and reps as possible in 12 minutes of:

12 Dumbbell thrusters

12 Pull-ups

12 V-ups

Metabolic Conditioning:

Ascending ball slam EMOM –

Begin by completing 5 slam ball slams the first minute. Add one slam each consecutive minute until you can no longer complete them within the minute.

*Your score will be number of slams you completed on your last successful round

Beginner

Strength:

Every 75 seconds for 6 Rounds –

Minutes 1 & 2: 8 One arm snatches / side

Minutes 3 & 4: 6 One arm snatches / side

Minutes 5 & 6: 4 One arm snatches / side

Muscular Endurance:

Complete as many rounds and reps as possible in 12 minutes of:

12 Dumbbell thrusters

12 Inverted rows

12 V-ups

Metabolic Conditioning:

Ascending ball slam EMOM –

Begin by completing 5 slam ball slams the first minute. Add one slam each consecutive minute until you can no longer complete them within the minute.

*Your score will be number of slams you completed on your last successful round

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text