485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/22/17

November 21, 2017

 

Intermediate

Strength:

Inverse tabata –

Front squat

Supinated pull-ups

One arm rows

Barbell lunges

*During inverse tabata, you will complete 8 rounds of 10 sec of work followed by 20 sec of rest.

*Go heavy

Metabolic Conditioning:

EMOM for 12 min –

Min 1, 5, 9: 35 Jumping jacks

Min 2, 6, 10: 3 Bear crawls (30 feet = 1)

Min 3, 7, 11: 60 Jump ropes

Min 4, 8, 12: 5 Sprints (30 feet = 1)

Core:

4 Rounds –

6 Barbell rollouts

8 Good mornings

Beginner

Strength:

Inverse tabata –

Goblet squat

Supinated inverted rows

One arm rows

Barbell lunges

*During inverse tabata, you will complete 8 rounds of 10 sec of work followed by 20 sec of rest.

Metabolic Conditioning:

EMOM for 12 min –

Min 1, 5, 9: 30 Jumping jacks

Min 2, 6, 10: 2 Bear crawls (30 feet = 1)

Min 3, 7, 11: 50 Jump ropes

Min 4, 8, 12: 4 Sprints (30 feet = 1)

Core:

4 Rounds –

6 Inchworm walkouts

8 Good mornings

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