485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/17/16

October 16, 2016
Ronnie beasting out during Friday's "Grace" workout

Ronnie beasting out during Friday’s “Grace” workout

 

Intermediate

Strength:

Cleans – 4,4/3,3/2,2,2 (Reps)

Muscular Endurance:

EMOM for 16 Minutes

Minutes 1-8 (heavy)

Odds – 2 Turkish get ups / side

Evens – 25 Seconds of weighted planking

Minutes 9-16 (light)

Odds – 3 Turkish get ups / side

Evens – 40 Seconds of hanging L holding

*The hanging L hold is a core movement done hanging from the pullup bar with your feet or knees raised forming the shape of an L.

Metcon:

7 Minutes in heaven –

As many burpees as possible in 7 minutes

Beginner

Strength:

Hang power cleans – 6,6/5,5/4,4,4 (Reps)

Muscular Endurance:

EMOM for 16 Minutes

Minutes 1-8 (heavy)

Odds – 3 Half turkish get ups / side

Evens – 30 Seconds of planking

Minutes 9-16 (light)

Odds – 4 Half turkish get ups / side

Evens – 30 Seconds of assisted hollow body

Metcon:

7 Minutes in heaven –

As many burpees as possible in 7 minutes

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