485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/7/18

December 06, 2018

 

Intermediate

Strength:

Complete the following every 2 minutes for 5 rounds (10 minutes) –

2 Back squats @ 80%

Muscular Endurance:

In teams of 2 complete 4 rounds of the following –

Reverse lunge to chest throw x 10 (5 / side)

Squat jump to hold and pass x 8

Back to back medicine ball passes x 10 / direction

*Reps are individual. Each partner will complete 10 lunge to chest throws before the team moves on to the squat jumps.

Metabolic Conditioning:

In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 18 minutes of:

Broad jump x 60 feet

15 Kettlebell swings

10 Push-ups

5 Pull-ups

Beginner

Strength:

Complete the following every 2 minutes for 5 rounds (10 minutes) –

4 Back squats (Heavy)

Muscular Endurance:

In teams of 2 complete 4 rounds of the following –

Split squat to chest throw x 10 (5 / side)

Squat jump to hold and pass x 8

Back to back medicine ball passes x 10 / direction

*Reps are individual. Each partner will complete 10 lunge to chest throws before the team moves on to the squat jumps.

Metabolic Conditioning:

In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 18 minutes of:

Bunny hop x 60 feet

15 Kettlebell swings

10 Push-ups from knees

5 Inverted rows

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text