485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/12/18

November 11, 2018

 

Intermediate

Strength:

Complete the following every 90 seconds for 6 Rounds –

4 One arm snatches (left)

15 Push-ups

4 One arm snatches (right)

Metabolic Conditioning:

In teams of two, with only one person working at a time, complete as many rounds as possible in 30 minutes of:

100 Kettlebell deadlifts

100 Meter kettlebell farmer’s carry

100 Kettlebell walking lunges (single count)

100 Kettlebell push presses

Core:

4 Rounds –

Plank x 35 sec

Rest x 25 sec

Beginner

Strength:

Complete the following every 90 seconds for 6 Rounds –

6 One arm snatches (left)

10 Push-ups

6 One arm snatches (right)

Metabolic Conditioning:

In teams of two, with only one person working at a time, complete as many rounds as possible in 30 minutes of:

80 Kettlebell deadlifts

100 Meter kettlebell farmer’s carry

80 Kettlebell split squats (single count)

80 Kettlebell push presses

Core:

4 Rounds –

Plank x 35 sec

Rest x 25 sec

 

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