485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/25/17

January 24, 2017

 

20170124_154957

Intermediate

Strength:

Clean

7 x 3 @ 70%

Metabolic conditioning:

8 Minute AMRAP –

8 Weighted push-ups

8 Bulgarian split squats / side

Rest 3 minutes

8 Minute AMRAP –

10 Wall ball

10 Squat thrust

Core:

3 Rounds –

15 partner leg throws (forward)

10 partner leg throws (side to side)

Beginner

Strength:

Hang power clean to front squat

5 x 5 @ 50%

Metabolic conditioning:

8 Minute AMRAP –

8 Push-ups

8 Split squats / side

Rest 3 minutes

8 Minute AMRAP –

10 Wall ball

10 Squat thrust

Core:

3 Rounds –

15 partner leg throws (standard)

10 partner leg throws (side to side)

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