485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/29/17

August 28, 2017

 

Intermediate

Strength:

Kettlebell lunge –

7 x 3 @ 45 – 55%

Muscular Endurance:

4 Rounds –

Handstand x 30 sec

Hollow body hold x 30 sec

Bar hang x 40 sec

Metabolic Conditioning:

3 Rounds –

20 Romanian kettlebell deadlifts

30 Kettlebell swings

400 Meter run

Rest 3 minutes

Beginner

Strength:

Kettlebell lunge –

7 x 3 @ 45 – 55%

Muscular Endurance:

4 Rounds –

Plyobox pike hold x 30 sec

Hollow body hold x 30 sec

Bar hang x 40 sec

Metabolic Conditioning:

3 Rounds –

20 Romanian kettlebell deadlifts

30 Kettlebell swings

400 Meter run

Rest 3 minutes

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