485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD

November 14, 2016

 

20161110_174620 (1)

 

Intermediate

Strength:

Romanian deadlift –

Find a 4RM (four rep max)

Then, 6 x 4 @ 90% of 4RM

ME / Metcon:

Team workout –

Complete as many rounds as possible in 30 minutes.

Station one:

5 Pullups

10 Box jump

Station two:

5 Dumbbell ground to overhead

10 Burpees

Station three:

250 Jump ropes

*One partner will work to complete station #3 (jump ropes) while the other two amass rounds in their respective stations. When partner three finishes the jump ropes, the team will record rounds and reps completed, then rotate to the next station. The team will continue to cycle through for 30 minutes, rotating each time station #3 is completed. The teams score will equal total rounds completed at stations #1 and #2.

Beginner

Strength:

Romanian deadlift –

Find a 4RM (four rep max)

Then, 6 x 4 @ 90% of 4RM

ME / Metcon:

Team workout –

Complete as many rounds as possible in 30 minutes.

Station one:

5 Inverted rows

5 Step-ups

Station two:

5 Dumbbell ground to overhead

5 Burpees

Station three:

150 Jump ropes

*One partner will work to complete station #3 (jump ropes) while the other two amass rounds in their respective stations. When partner three finishes the jump ropes, the team will record rounds and reps completed, then rotate to the next station. The team will continue to cycle through for 30 minutes, rotating each time station #3 is completed. The teams score will equal total rounds completed at stations #1 and #2.

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