485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/8/17

November 07, 2017

 

Intermediate

Strength:

Kettlebell lunge –

5 x 4 @ 40 – 50% of barbell lunge 1RM

Muscular Endurance:

4 Rounds –

Pull-up hold x 10 sec

Handstand x 20 sec

Wall sit w/ plate x 30 sec

Hollow body x 40 sec

Metabolic Conditioning:

6 Rounds –

15 Wall balls

15 Kettlebell swings

15 Flutter kicks

Beginner

Strength:

Kettlebell lunge –

5 x 4

Muscular Endurance:

4 Rounds –

Inverted row hold x 10 sec

Plyo-box pike x 20 sec

Wall sit x 30 sec

Hollow body x 40 sec

Metabolic Conditioning:

6 Rounds –

15 Wall balls

15 Kettlebell swings

15 Flutter kicks

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