485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/20/17

January 19, 2017

 

 

20170119_184646

 

Intermediate

Strength:

Hang squat snatch –

6 x 4 @ 60%

Snatch pull –

2 x 3 @ 80%

2 x 3 @ 90%

Metabolic conditioning:

4 Rounds –

15 Pull-up

15 Push press

15 Burpee bar touches

Core:

3 Rounds –

8 Barbell rollouts

12 Good mornings

Beginner

Strength:

Hang power snatch –

6 x 4 @ 60%

Snatch balance –

5 x 3

Metabolic conditioning:

4 Rounds –

15 Inverted rows

15 Push press

15 Burpees

Core:

3 Rounds –

8 Barbell rollouts

12 Good mornings

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