485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/20/17

July 19, 2017

 

Intermediate

Strength:

Snatch –

1 Rep max or 6 x 4

Muscular Endurance:

4 Rounds –

6 Renegade rows / side (no push-up)

Broad jumps x 60 feet

45 Second plank

*Your goal is to complete the 60 feet in as few jumps as possible

Metabolic Conditioning:

3 Rounds –

10 One arm thruster / side

15 Leg hops

400 Meter run

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

Beginner

Strength:

Muscle snatch –

6 x 4 or

One arm snatch –

3 Rep max

Muscular Endurance:

4 Rounds –

6 Renegade rows / side (no push-up)

Broad jumps x 60 feet

35 Second plank

*Your goal is to complete the 60 feet in as few jumps as possible

Metabolic Conditioning:

3 Rounds –

8 One arm thruster / side

12 Leg hops

400 Meter run

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

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