485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/17/17

November 16, 2017

 

Intermediate

Strength:

4 Rounds –

8 Weighted push-ups

8 Supinated barbell rows @ 45% – 55%

Metabolic Conditioning:

5 Rounds –

15 Thrusters

20 Box jumps

25 Mountain climbers

Rest 1 Min

Core:

3 Rounds –

Around the world x 20 sec

Rest x 15 sec

Flutter kicks x 20 sec

Rest x 15 sec

Bicycles x 20 sec

Rest x 15 sec

Beginner

Strength:

4 Rounds –

8 Strict push-ups

8 Supinated barbell rows @ 40% – 45%

Metabolic Conditioning:

5 Rounds –

10 Thrusters

15 Box jumps

20 Mountain climbers

Rest 1 Min

Core:

3 Rounds –

Windshield wipers x 20 sec

Rest x 15 sec

Flutter kicks x 20 sec

Rest x 15 sec

Bicycles x 20 sec

Rest x 15 sec

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