485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/9/17

August 08, 2017

 

Intermediate

Strength:

Power snatch –

6 x 4

Metabolic Conditioning:

4 Rounds –

Pushups x 30 sec

Rest 20 sec

Lunges x 30 sec

Rest 20 sec

Sit-ups x 30 sec

Rest 20 sec

Wall balls x 30 sec

Rest 1 min

Core:

3 Rounds –

Alternating leg extensions x 15 sec

Rest 10 sec

Russian twists x 15 sec

Rest 10 sec

Plank to downward dog x 15 sec

Rest 10 sec

Windshield wipers x 15 sec

Rest 10 sec

Beginner

Strength:

Hang muscle snatch –

6 x 4

Metabolic Conditioning:

4 Rounds –

Pushups x 30 sec

Rest 20 sec

Lunges x 30 sec

Rest 20 sec

Sit-ups x 30 sec

Rest 20 sec

Wall balls x 30 sec

Rest 1 min

Core:

3 Rounds –

Alternating leg extensions x 15 sec

Rest 10 sec

Russian twists x 15 sec

Rest 10 sec

Plank to downward dog x 15 sec

Rest 10 sec

Windshield wipers x 15 sec

Rest 10 sec

 

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