485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/27/17

October 26, 2017

 

Intermediate

Strength:

Weighted push-up –

7 x 3

Muscular Endurance:

EMOM for 10 Min –

Odds: 5 Kettlebell swings (Heavy)

Evens: 2 Rope climbs

Metabolic Conditioning:

12 Min AMRAP –

8 Hang power cleans

6 Jumping lunges / side

6 Cross touches / side

Beginner

Strength:

Strict push-up –

7 x 3

Muscular Endurance:

EMOM for 10 Min –

Odds: 5 Kettlebell swings (Heavy)

Evens: 2 Rope stand ups

*To complete the rope stand up: begin on the ground and use the rope to pull yourself up to standing.

Metabolic Conditioning:

12 Min AMRAP –

8 Hang power cleans

6 Jumping lunges / side

6 Cross touches / side

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