485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/14/18

November 13, 2018

 

Intermediate

Strength:

5 Rounds –

6 Front squats @2211

Rest x 45 sec

Muscular Endurance:

Every 2 min 30 sec for 10 min (4 rounds) –

8 Triceps push-ups

8 Band pull-aparts

6 Single leg hip bridges / side

8 Hollow body rocks

Metabolic Conditioning:

Ascending burpee EMOM –

Begin by completing 4 burpees the first minute. Add one burpee each consecutive minute until you can no longer complete them within the minute.

*Your score will be number of burpees you completed on your last successful round

Beginner

Strength:

5 Rounds –

6 Goblet squats @2211

Rest x 45 sec

Muscular Endurance:

Every 2 min 30 sec for 10 min (4 rounds) –

8 Triceps push-ups from the knees

8 Band pull-aparts

10 Hip bridges

8 Hollow body rocks

Metabolic Conditioning:

Ascending burpee EMOM –

Begin by completing 4 burpees the first minute. Add one burpee each consecutive minute until you can no longer complete them within the minute.

*Your score will be number of burpees you completed on your last successful round

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