485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/16/18

November 15, 2018

 

 

Intermediate

Strength:

5 Rounds –

3 Floor presses @75 – 80%

5 Barbell rows

Muscular Endurance:

4 Rounds –

8 Barbell sit-ups

6 Barbell side bends / side

Suitcase carry x 90 feet / side

Advanced complete straight leg barbell sit-ups

Metabolic Conditioning:

4 Rounds for time –

30 Squats

20 Sit-ups

15 Push-ups

10 Hang power cleans

Beginner

Strength:

5 Rounds –

5 Floor presses

7 Barbell rows

Muscular Endurance:

4 Rounds –

8 Weighted sit-ups

6 Barbell side bends / side

Suitcase carry x 90 feet / side

Metabolic Conditioning:

4 Rounds for time –

30 Squats

20 Crunches

15 Push-ups

10 Sumo deadlift high pulls

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