485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/27/18

July 26, 2018

 

Intermediate

Strength:

12 Turkish get ups (heavy)

Chipper:

80 Wall balls

70 Kettlebell deadlifts

60 Weighted sit-ups (feel free to anchor your feet)

50 Explosive med ball chest throws (throw a medicine ball against a wall explosively)

45 Jumping jacks

40 Weighted Russian twists

35 Box jumps

30 Pull-ups

25 Burpees

20 Scissor kicks

15 Lunges

10 Hollow body rocks (use perfect technique)

*Everything is double count unless specified otherwise

Beginner

Strength:

22 Half Turkish get ups

Chipper:

80 Wall ball thrusters

70 Kettlebell deadlifts

60 Sit-ups (feel free to anchor your feet)

50 Explosive med ball chest throws (throw a medicine ball against a wall explosively)

45 Jumping jacks

40 Russian twists

35 Step-ups

30 Inverted rows

25 Burpees

20 Scissor kicks

15 Lunges

15 Leg raises (use perfect technique)

*Everything is double count unless specified otherwise

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