485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/6/18

December 05, 2018

 

Intermediate

Strength:

4 Rounds –

6 Barbell glute bridges

6 Dips

6 Supinated pull-ups

Metabolic Conditioning:

Complete 3 rounds of the following, working for 45 seconds at each station with 15 sec rest between stations.

Station 1: Kettlebell deadlifts

Station 2: Inchworm walkouts

Station 3: Touching frog jumps

Station 4: Dumbbell squat to curl to press

Station 5: Plank jacks

* The goal is to accumulate as many reps as possible throughout each round.

Mobility:

Banded hip flexor stretch x 90 sec / side

Barbell reach-back shoulder stretch x 90 sec

Beginner

Strength:

4 Rounds –

6 Barbell glute bridges

10 Banded triceps extensions

6 Supinated inverted rows

Metabolic Conditioning:

Complete 3 rounds of the following, working for 45 seconds at each station with 15 sec rest between stations.

Station 1: Kettlebell deadlifts

Station 2: Inchworm walkouts

Station 3: Touching frog jumps

Station 4: Dumbbell squat to curl to press

Station 5: Plank jacks

* The goal is to accumulate as many reps as possible throughout each round.

Mobility:

Banded hip flexor stretch x 90 sec / side

Barbell reach-back shoulder stretch x 90 sec

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text