485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/20/18

November 19, 2018

 

Intermediate

Strength:

6 Rounds –

3 Strict presses @75 – 85%

5 Barbell squats @ 55 – 65%

7 Supine med ball leg curls

Metabolic Conditioning:

Complete one round of Tabata with each of these movement pairs (4 rounds total):

  1. Odd intervals: Push presses /Even intervals: Sit-ups
  2. Odd intervals: Lunges / Even intervals: Kettlebell swings
  3. Odd intervals: Push presses / Even intervals: Lunges
  4. Odd intervals: Kettlebell swings / Even intervals: Sit-ups

*One round of Tabata consists of 8, 30 second intervals. During each interval you will work for the first 20 seconds then rest for the next 10 seconds. Your score will be the lowest number of reps achieved within the 8 rounds. Your goal is to get a consistently high number of reps from round to round.

Mobility:

20 Dislocates

Shoulder pushback stretch x 90 sec / side

Beginner

Strength:

6 Rounds –

5 Strict presses

7 Barbell squats

9 Weighted hip bridges

Metabolic Conditioning:

Complete one round of Tabata with each of these movement pairs (4 rounds total):

  1. Odd intervals: Wall balls /Even intervals: Sit-ups
  2. Odd intervals: Lunges / Even intervals: Kettlebell swings
  3. Odd intervals: Wall balls / Even intervals: Lunges
  4. Odd intervals: Kettlebell swings / Even intervals: Sit-ups

*One round of Tabata consists of 8, 30 second intervals. During each interval you will work for the first 20 seconds then rest for the next 10 seconds. Your score will be the lowest number of reps achieved within the 8 rounds. Your goal is to get a consistently high number of reps from round to round.

Mobility:

20 Dislocates

Shoulder pushback stretch x 90 sec / side

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