485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/30/18

October 29, 2018

 

Intermediate

Strength:

4 Rounds –

8 Bulgarian split squats / side

8 One arm rows / side

8 Supinated inverted rows

*Complete bandless supinated pull-ups if you are able

Muscular Endurance:

5 Rounds –

Superman hold x 12 sec

Hip bridge hold x 20 sec

Side plank x 20 sec / side

Rest x 30 – 40 sec

Metabolic Conditioning:

Complete as many rounds and reps as possible in 15 minutes of:

10 Left-arm dumbbell push presses

10 Right-arm dumbbell push presses

15 Med ball squat jumps

20 V-ups

Beginner

Strength:

4 Rounds –

8 Split squats / side with goblet hold

8 One arm rows / side

8 Supinated inverted rows

Muscular Endurance:

5 Rounds –

Superman hold x 12 sec

Hip bridge hold x 20 sec

Side plank x 20 sec / side

Rest x 30 – 40 sec

Metabolic Conditioning:

Complete as many rounds and reps as possible in 15 minutes of:

10 Left-arm dumbbell push presses

10 Right-arm dumbbell push presses

15 Med ball squat jumps

20 Lying leg extensions

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