485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/30/18

November 29, 2018

 

Intermediate

Strength:

4 Rounds –

6 Supinated pull-ups @ 2111

6 Tempo push-ups @ 2111

6 Barbell rows @ 2111

6 Supine med ball leg curls @ 2111

Metabolic Conditioning:

Complete the following for time –

40 Kettlebell swings

40 Squat thrusts

40 Battle rope hip tosses (20 / side)

40 Toes to bar

40 Battle rope hip tosses (20 / side)

40 Squat thrusts

40 Kettlebell swings

Mobility:

Deep squat stretch x 3 min

Beginner

Strength:

4 Rounds –

6 Supinated inverted rows @ 2111

6 Strict push-ups

6 Barbell rows @ 2111

6 Supine med ball leg curls

Metabolic Conditioning:

Complete the following for time –

40 Kettlebell swings

40 Squat thrusts

40 Battle rope hip tosses (20 / side)

40 Knees to bar

40 Battle rope hip tosses (20 / side)

40 Squat thrusts

40 Kettlebell swings

Mobility:

Deep squat stretch x 3 min

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text