485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/1/18

October 31, 2018

 

Intermediate

Strength:

4 Rounds –

8 Front squats

8 Kettlebell good mornings

8 Barbell rows

8 Barbell rollouts

Metabolic Conditioning:

Complete 3 rounds of the following, working for 40 seconds at each station with 20 sec rest between stations –

Station 1: Hang power cleans

Station 2: Barbell deadlifts

Station 3: Pull-ups

Station 4: Sit-ups

Beginner

Strength:

4 Rounds –

8 Goblet squats (heavy)

8 Kettlebell good mornings

8 Barbell rows

8 Inchworm walkouts

Metabolic Conditioning:

Complete 3 rounds of the following, working for 40 seconds at each station with 20 sec rest between stations –

Station 1: Med ball cleans

Station 2: Kettlebell deadlifts

Station 3: Inverted rows

Station 4: Sit-ups

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