485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/25/18

October 24, 2018

 

Intermediate

Strength:

In teams of two, alternating full rounds, complete five rounds each of:

16 Single arm kettlebell push press (8 / side)

16 One arm kettlebell swings (8 / side)

16 Alternating reverse goblet lunges (8 / side)

Muscular Endurance:

Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – Reverse snow angels (slow & controlled) x 60 sec

Station 2 – Side plank (Left Side) x 60 sec

Station 3 – Band pull-aparts x 60 sec

Station 4 – Side plank (right side) x 60 sec

Metabolic Conditioning:

6 Rounds –

Sprint x 16 sec

Rest x 44 sec

Beginner

Strength:

In teams of two, alternating full rounds, complete five rounds each of:

16 Single arm kettlebell push press (8 / side)

16 One arm kettlebell swings (8 / side)

16 Alternating reverse goblet lunges (8 / side)

Muscular Endurance:

Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – Reverse snow angels (slow & controlled) x 60 sec

Station 2 – Side plank (Left Side) x 60 sec

Station 3 – Band pull-aparts x 60 sec

Station 4 – Side plank (right side) x 60 sec

Metabolic Conditioning:

6 Rounds –

Sprint x 16 sec

Rest x 44 sec

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