485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/2/18

October 01, 2018

 

Intermediate

Strength:

Complete the following every 90 seconds for 7 rounds:

Rounds 1 – 2: 8 Hang power cleans

Rounds 3 – 4: 6 Hang power cleans

Rounds 5 -7: 4 Hang power cleans

Muscular Endurance:

5 Rounds for time –

6 Deadlifts

8 Pull-ups

10 Push presses

*Go heavy on the deadlifts

Metabolic Conditioning:

4 Rounds –

8 Box jumps (tall)

20 Kettlebell swings (heavy)

Rest x 90 sec

Core:

3 Rounds –

6 Toe touches

6 Windshield wipers / side

Beginner

Strength:

Complete the following every 90 seconds for 7 rounds:

Rounds 1 – 2: 8 Muscle cleans

Rounds 3 – 4: 6 Muscle cleans

Rounds 5 -7: 4 Muscle cleans

Muscular Endurance:

5 Rounds for time –

8 Kettlebell deadlifts

8 Inverted rows

12 Dumbbell Push presses

*Go heavy on the deadlifts

Metabolic Conditioning:

4 Rounds –

12 Box step ups

20 Kettlebell swings (challenge yourself)

Rest x 90 sec

Core:

3 Rounds –

10 Leg raises

6 Windshield wipers / side

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