485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/16/17

November 15, 2017

 

Intermediate

Strength:

Back squat –

4 x 10 @ 30% – 40%

Muscular Endurance:

4 Rounds –

Pull-up hold x 12 sec

Hand stand x 25 sec

Weighted plank x 30 sec

Metabolic Conditioning:

12 Min AMRAP –

15 Kettlebell deadlift

20 Sit-ups

25 Jumping jacks

Beginner

Strength:

Back squat –

4 x 10

Muscular Endurance:

4 Rounds –

Pull-up hold x 8 sec

Plyo-box pike hold x 25 sec

Plank x 30 sec

Metabolic Conditioning:

12 Min AMRAP –

10 Kettlebell deadlift

15 Sit-ups

25 Jumping jacks

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