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Rochester, NY 14606
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WOD 9/27/18

September 26, 2018

 

Intermediate

Strength:

5 Rounds –

5 Deadlifts @ 65 – 75%

5 Floor presses @ 65 – 75%

Metabolic Conditioning:

Complete the following in teams of two alternating full rounds for time:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Goblet squats (heavy)

Hand release push-ups

One arm snatches / side

Monsters Inc. complete clapping push-ups

*Partner A completes 10 reps each of goblet squats, push-ups, and one arm snatches. Partner B then completes 10 reps each of goblet squats, push-ups, and one arm snatches. Partner A will now complete 9 reps, followed by partner B and so on until both complete all ten rounds.

Core:

4 Rounds –

Side plank (Left) x 20 sec

Side plank (Right) x 20 sec

Plank x 30 sec

Rest x 40 sec

Mobility:

Barbell reach back stretch x 90 sec

Beginner

Strength:

5 Rounds –

5 Deadlifts

5 Floor presses

Metabolic Conditioning:

Complete the following in teams of two alternating full rounds for time:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Goblet squats

Push-ups

One arm snatches / side

*Partner A completes 10 reps each of goblet squats, push-ups, and one arm snatches. Partner B then completes 10 reps each of goblet squats, push-ups, and one arm snatches. Partner A will now complete 9 reps, followed by partner B and so on until both complete all ten rounds.

Core:

4 Rounds –

Side plank (Left) x 20 sec

Side plank (Right) x 20 sec

Plank x 30 sec

Rest x 40 sec

Mobility:

Barbell reach back stretch x 90 sec

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