485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/13/18

November 12, 2018

 

Intermediate

Strength:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Supinated barbell rows x 8 reps @ 2111

Station 2 – Dumbbell death march x 20 steps @ 2011

Station 3 – Handstand hold x 60 seconds

Metabolic Conditioning:

Complete 3 rounds of the following, working for 45 seconds at each station with 20 sec rest between stations –

Station 1: Sumo deadlift high pulls

Station 2: Pull-ups

Station 3: Cross touches

Station 4: Lateral box overs

Station 5: Sit-ups

Mobility:

Banded pull-up bar hip stretch x 90 sec / side

Beginner

Strength:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Supinated barbell rows x 8 reps @ 2111

Station 2 – Dumbbell death march x 20 steps @ 2011

Station 3 – Plyo box pike x 60 seconds

Metabolic Conditioning:

Complete 3 rounds of the following, working for 45 seconds at each station with 20 sec rest between stations –

Station 1: Sumo deadlift high pulls

Station 2: Inverted rows

Station 3: Rotational sit-ups

Station 4: Lateral box overs

Station 5: Sit-ups

Mobility:

Banded pull-up bar hip stretch x 90 sec / side

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