485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/2/18

April 01, 2018

 

Intermediate

Strength:

Kettlebell step-up –

6 x 3

Muscular endurance:

3 Rounds –

8 Supinated pull-ups @2111

6 Dips @ 2111

6 Supine med ball leg curls @3011

Core:

3 Rounds –

Hollow body x ALAP (as long as possible)

Metabolic conditioning:

30 – 20 – 10 –

Wall balls

Box jumps

Wall climbers

Beginner

Strength:

Kettlebell step-up –

6 x 3

Muscular endurance:

3 Rounds –

8 Supinated inverted rows @2111

6 Triceps extenstions @ 2111

6 Supine med ball leg curls @2011

Core:

3 Rounds –

Hollow body x ALAP (as long as possible)

Metabolic conditioning:

30 – 20 – 10 –

Wall balls

Box jumps

Mountain climbers

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