485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/8/16

December 07, 2016

20161207_163026

 

Intermediate

Strength:

Floor press – 4 x 8

Muscular Endurance:

4 Rounds–

10 Step – ups @2111

10 Barbell rows @ 2111

10 Dips @ 2111

Metabolic Conditioning:

3 Rounds with battle ropes –

Hip toss with jumping lunge x 30 Sec

Spirals (15 outward, 15 inward) x 30 Sec

Stage coach with backward lunge x 30 Sec

Alternating waves x 30 Sec

Beginner

Strength:

Floor press – 4 x 8

Muscular Endurance:

4 Rounds–

10 Step-ups @2111

10 Barbell rows @ 2111

10 Dips on box @ 2111

Metabolic Conditioning:

3 Rounds with battle ropes –

Hip toss with jumping lunge x 30 Sec

Spirals (15 outward, 15 inward) x 30 Sec

Stage coach with backward lunge x 30 Sec

Alternating waves x 30 Sec

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