485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/8/18

August 07, 2018

 

 

Intermediate

Strength:

Every 75 sec for 6 Rounds –

4 Hang power snatches

Muscular Endurance:

Every minute on the minute for 12 minutes –

Odds: 5 Thrusters

Evens: 6 Sumo deadlifts

Metabolic Conditioning:

4 Min AMRAP –

10 Flutter kicks

10 Russian twists

6 Min AMRAP –

8 Kettlebell swings

10 High knees

Beginner

Strength:

Every 75 sec for 6 Rounds –

4 One arm snatches / side

Muscular Endurance:

Every minute on the minute for 12 minutes –

Odds: 8 Dumbbell thrusters

Evens: 8 Sumo kettlebell deadlifts

Metabolic Conditioning:

4 Min AMRAP –

8 Flutter kicks

8 Russian twists

6 Min AMRAP –

8 Kettlebell swings

10 High knees

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