485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/19/17

July 18, 2017

 

Intermediate

Strength:

Deadlift –

5 x 6 @ 50 – 60 %

Metabolic Conditioning:

In teams of three, with one partner working at a time:

15 Minute AMRAP –

6 Cleans

6 Burpees

Rest 4 Minutes

15 Minute AMRAP –

15 Wall balls

15 Kettlebell swings

*Team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

Beginner

Strength:

Kettlebell Deadlift –

5 x 6 @ 50 – 60 %

Metabolic Conditioning:

In teams of three, with one partner working at a time:

15 Minute AMRAP –

6 High pulls

6 Burpees

Rest 4 Minutes

15 Minute AMRAP –

15 Wall balls

15 Kettlebell swings

*Team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

 

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