485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/29/18

November 28, 2018

 

Intermediate

Strength:

Complete the following every 2 minutes for 10 minutes –

4 Heavy front squats

Metabolic Conditioning:

Alternate whole rounds with a partner to complete as many rounds and reps as possible in 20 minutes of:

6 Pull-ups

8 Thrusters

10 Hang power cleans

Core:

5 Rounds –

Plank x 30 sec

Rest x 30 sec

Beginner

Strength:

Complete the following every 2 minutes for 10 minutes –

6 Heavy barbell squats

Metabolic Conditioning:

Alternate whole rounds with a partner to complete as many rounds and reps as possible in 20 minutes of:

6 Inverted rows

8 Dumbbell thrusters

10 Hang muscle cleans

Core:

5 Rounds –

Plank x 30 sec

Rest x 30 sec

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