485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/4/18

December 03, 2018

 

Intermediate

Strength:

5 Rounds –

6 Back squats

6 One arm rows / side

Muscular Endurance:

4 Rounds –

Wall sit x 30 sec

Weighted hip bridge hold x 20 sec

T plank x 25 sec / side

4 Rounds –

Pull-up hold x 12 sec

Handstand x 20 sec

Metabolic Conditioning:

5 Rounds –

12 Burpee box jump overs

Walking kettlebell lunges x 60 ft

Beginner

Strength:

5 Rounds –

6 Back squats

6 One arm rows / side

Muscular Endurance:

4 Rounds –

Wall sit x 30 sec

Hip bridge hold x 20 sec

Side plank x 25 sec / side

4 Rounds –

Inverted row hold x 12 sec

Plyo box pike x 20 sec

Metabolic Conditioning:

5 Rounds –

12 Burpee box step overs

Walking kettlebell lunges x 60 ft

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