485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/30/17

March 29, 2017

Intermediate

Strength:

Snatch Complex –   4 Rounds

Snatch deadlift w/ pause x 3

Hang high pull x 3

Hang power snatch x 3

Power snatch w/ pause x 3

Metabolic Conditioining:

5 Rounds –

15 Kettlebell deadlift

180 Foot Farmer carry

20 Mountain climbers / side

*Each round will be timed individually with the goal of maintaining or improving the time taken to complete the round.

Core:

3 Rounds –

15 partner leg throws (standard)

10 partner leg throws (side to side)

Beginner

Strength:

Snatch Complex –   4 Rounds

Strict muscle snatch x 3

Muscle snatch x 3

Power snatch x 3

*Avoid hip movement during the strict muscle snatches

Metabolic Conditioining:

5 Rounds –

15 Kettlebell deadlift

180 Foot Farmer carry

15 Mountain climbers / side

*Each round will be timed individually with the goal of maintaining or improving the time taken to complete the round.

Core:

3 Rounds –

15 partner leg throws (standard)

10 partner leg throws (side to side)

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text