485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/26/18

November 25, 2018

 

Intermediate

Strength:

Every 90 seconds for 13.5 minutes (3 rounds) –

10 Barbell bulgarian split squats / side

10 Alternating dummbell floor presses / side

10 Alternating dumbbell rows / side

Muscular Endurance:

Complete 4 rounds with a partner –

6 Partner med ball atomic sit-ups

6 Lateral hollow body med ball throws / side

20 Core slams

Reverse plank x ALAP

Advanced complete front leaver instead of reverse plank

Metabolic Conditioning:

12 Min AMRAP –

10 Push-ups

10 Alternating one arm squat thrusts

100 Jump ropes

*Advanced complete 50 double unders

Beginner

Strength:

Every 90 seconds for 13.5 minutes (3 rounds) –

10 Barbell bulgarian split squats / side

10 Alternating dummbell floor presses / side

10 Alternating dumbbell rows / side

Muscular Endurance:

Complete 4 rounds with a partner –

6 Partner med ball atomic sit-ups

6 Lateral hollow body med ball throws / side

20 Core slams

Plank x ALAP

Metabolic Conditioning:

12 Min AMRAP –

8 Push-ups

10 Squat thrusts

75 Jump ropes

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