485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/9/17

November 08, 2017

 

Intermediate

Strength:

Floor press –

4 x 8 @ 60%

Metabolic Conditioning:

3 Rounds, 1 minute at each station –

Kettlebell cleans

Sit-ups

Box jump overs

Battle rope slams

Sprints (30ft = 1)

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

Core:

3 Rounds –

Leg raises x 20 sec

Rest x 10 sec

Russian twists x 20 sec

Rest x 10 sec

Knee to elbow from high plank x 20 sec

Rest x 10 sec

Scissor kicks x 20 sec

Rest x 10 sec

Beginner

Strength:

Floor press –

4 x 8 @ 60%

Metabolic Conditioning:

3 Rounds, 1 minute at each station –

Kettlebell high pull

Sit-ups

Box jump overs

Battle rope slams

Sprints (30ft = 1)

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

Core:

3 Rounds –

Leg raises x 20 sec

Rest x 10 sec

Russian twists x 20 sec

Rest x 10 sec

Knee to elbow from high plank x 20 sec

Rest x 10 sec

Scissor kicks x 20 sec

Rest x 10 sec

 

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