485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/9/18

November 08, 2018

 

Intermediate

Strength:

4 Rounds –

5 Natural hamstring curls

8 Dips

5 Floor presses

8 Alternating bicep curls / side

Muscular Endurance:

4 Rounds –

Pull-up hold to bar hang x 40 sec

Hip bridge hold x 20 sec

Hollow body hold x 30 sec

Benchmark – Karen:

150 Wall balls for time

Beginner

Strength:

4 Rounds –

5 Single leg hip bridges / side

8 Resistance band triceps extensions

5 Floor presses

8 Alternating bicep curls / side

Muscular Endurance:

4 Rounds –

Pull-up hold to bar hang x 40 sec

Hip bridge hold x 20 sec

Hollow body hold x 30 sec

Benchmark – Modified Karen:

100 Wall balls for time

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text