485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/23/18

March 22, 2018

 

Intermediate

Strength:

Work up to a 3 rep max Floor press

Core:

4 Rounds –

6 Bar rollouts

8 Good mornings

Metabolic conditioning:

3 Rounds –

Lunges x 45 sec

Rest x 15 sec

Pull-ups x 45 sec

Rest x 15 sec

Burpees x 45 sec

Rest x 15 sec

Kettlebell swings x 45 sec

Rest x 15 sec

Beginner

Strength:

Work up to a 3 rep max Floor press

Core:

4 Rounds –

6 Inchworm walkouts

8 Good mornings

Metabolic conditioning:

3 Rounds –

Lunges x 45 sec

Rest x 15 sec

Inverted rows x 45 sec

Rest x 15 sec

Burpees x 45 sec

Rest x 15 sec

Kettlebell swings x 45 sec

Rest x 15 sec

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