485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/21/18

November 20, 2018

 

Intermediate

Strength:

Every 90 seconds for 6 rounds –

4 Power clean + front squats

Advanced complete squat cleans

Muscular Endurance:

Three sets of:

8 Single leg deadlifts / side @ 3011

8 Barbell Glute Bridges @ 20X1

Side Plank x 45 seconds each side

Metabolic Conditioning:

5 Rounds –

10 Pull-ups

12 Box jump overs

30 Wall climbers / side

Beginner

Strength:

Every 90 seconds for 6 rounds –

8 Med ball cleans

Muscular Endurance:

Three sets of:

12 Kettlebell deadlifts @ 3011

8 Barbell Glute Bridges @ 20X1

Side Plank x 35 seconds each side

Metabolic Conditioning:

5 Rounds –

15 Inverted rows

12 Box step overs

30 Mountain climbers / side

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