485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/29/18

October 28, 2018

 

Intermediate

Strength:

Every 90 seconds for 18 minutes (4 rounds each) –

8 Sumo deadlifts @2111

8 Inverted rows @ 2111

8 Floor presses @ 2111

10 Hollow body rocks

Metabolic Conditioning:

5 Rounds –

12 Burpee box jump overs

Walking kettlebell lunges x 60 ft

Finisher:

3 Rounds –

Jumping jacks x 30 sec

Rest x 15 sec

Mountain climbers x 30 sec

Rest x 15 sec

Bear crawl x 30 sec

Rest x 15 sec

Beginner

Strength:

Every 90 seconds for 18 minutes (4 rounds each) –

8 Kettlebell sumo deadlifts @2111

8 Inverted rows @ 2111

8 Strict push-ups @ 2111

10 Hollow body rocks

Metabolic Conditioning:

5 Rounds –

12 Burpee box step overs

Walking kettlebell lunges x 60 ft

Finisher:

3 Rounds –

Jumping jacks x 30 sec

Rest x 15 sec

Mountain climbers x 30 sec

Rest x 15 sec

Bear crawl x 30 sec

Rest x 15 sec

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