485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/7/18

November 06, 2018

 

Intermediate

Strength:

Every minute on the minute for 16 minutes:

Odds: 3 Deadlifts @ 75 – 80%

Evens:  5 Pull-ups, 10 Push-ups

Metabolic Conditioning:

“Sally”

Que the song flower by Moby. When the song says bring Sally down, lower yourself down to the bottom of a squat and hold until the song says bring Sally up, at which point you will raise yourself up out of the exercise.

Core:

3 Rounds –

Plank knee to elbows (outside) x 25 sec

Rest x 12 sec

Plank to T x 25 sec

Rest x 12 sec

Plank to downward dog x 25 sec

Rest x 40 sec

Finisher:

6 Rounds –

Sprint x 16 sec

Rest x 44 sec

Beginner

Strength:

Every minute on the minute for 16 minutes:

Odds: 5 Deadlifts @ 60 – 70%

Evens:  5 Inverted rows, 10 Push-ups

Metabolic Conditioning:

“Sally”

Que the song flower by Moby. When the song says bring Sally down, lower yourself down to the bottom of a squat and hold until the song says bring Sally up, at which point you will raise yourself up out of the exercise.

Core:

3 Rounds –

Plank knee to elbows (outside) x 25 sec

Rest x 12 sec

Plank to T x 25 sec

Rest x 12 sec

Plank to downward dog x 25 sec

Rest x 40 sec

Finisher:

6 Rounds –

Sprint x 16 sec

Rest x 44 sec

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