485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/29/17

November 28, 2017

 

Intermediate

Strength:

Front rack lunge –

5 x 5 @ 30 – 35%

Metabolic Conditioning:

3 Rounds, 1 minute at each station –

Squats

Windshield wipers

Double unders

Burpees

Sprints (30ft = 1)

* The goal is to accumulate as many reps as possible throughout each round. You will rest 10 seconds between stations.

Core:

5 Rounds –

Plank x 30 sec

Rest x 30 sec

Beginner

Strength:

Goblet lunge –

5 x 5

Metabolic Conditioning:

3 Rounds, 1 minute at each station –

Squats

Windshield wipers

Jump rope

Burpees

Sprints (30ft = 1)

* The goal is to accumulate as many reps as possible throughout each round. You will rest 10 seconds between stations.

Core:

5 Rounds –

Plank x 30 sec

Rest x 30 sec

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