485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/19/18

November 18, 2018

 

Intermediate

Strength:

5 Rounds –

8 Sumo deadlifts

8 Supinated inverted rows

Advanced complete supinated pull-ups

Muscular Endurance:

Complete 3 rounds of the following working for 40 seconds at each station with 10 sec rest between stations.

Station 1: Landmine tight twists

Station 2: Plank lateral rollouts

Station 3: Plank heaves

Station 4: Push away press (switch sides at 20 sec)

Metabolic Conditioning:

30 Burpees / 30 Ball slams

20 Burpees / 20 Ball slams

10 Burpees / 10 Ball slams

*Complete 60 feet of med ball broad jumps every 90 seconds

Beginner

Strength:

5 Rounds –

8 Sumo deadlifts

8 Supinated inverted rows

Muscular Endurance:

Complete 3 rounds of the following working for 40 seconds at each station with 10 sec rest between stations.

Station 1: Chops (switch sides at 20 sec)

Station 2: Plank to T

Station 3: Kettlebell crossovers

Station 4: Hollow body rocks

Metabolic Conditioning:

20 Burpees / 20 Ball slams

15 Burpees / 15 Ball slams

10 Burpees / 10 Ball slams

*Complete 60 feet of med ball broad jumps every 90 seconds

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