485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/27/18

November 26, 2018

 

Intermediate

Strength:

6 Rounds –

2 Deadlifts @ 85%

4 Push jerks

Advanced complete 2 split jerks / side

Metabolic Conditioning:

4 Rounds –

20 Alternating one arm snatches (10 / side)

40 Russian kettlebell swings

60 High knees / side

Core:

3 Rounds –

Windshield wipers x 20 sec

Rest x 12 sec

Leg raises x 20 sec

Rest x 12 sec

Crunches x 20 sec

Rest x 12 sec

Beginner

Strength:

6 Rounds –

4 Deadlifts

5 Push presses

Advanced complete 2 split jerks / side

Metabolic Conditioning:

4 Rounds –

20 One arm snatches (10 / side)

40 Russian kettlebell swings

40 High knees / side

Core:

3 Rounds –

Windshield wipers x 20 sec

Rest x 12 sec

Leg raises x 20 sec

Rest x 12 sec

Crunches x 20 sec

Rest x 12 sec

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