485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/8/18

January 07, 2018

 

Intermediate

Strength:

Deadlift –

3 x 12

* Go light

Skill:

Spend 5 min working on double unders

Muscular Endurance:

3 Rounds –

10 Pull-ups

180 ft farmer carry

6 Broad jumps

Benchmark Workout Retest: Annie

50 – 40 – 30 – 20 – 10

Double unders

Sit-ups

*The double under is a jump rope movement in which the rope makes 2 rotations for each jump. This can be modified to single unders (multiply by 3) or jumping jacks (multiply by 2).

Beginner

Strength:

Deadlift –

3 x 12

* Go light

Skill:

Spend 5 min working on double unders

Muscular Endurance:

3 Rounds –

10 Inverted rows

180 ft farmer carry

6 Broad jumps

Benchmark Workout Retest: Annie

50 – 40 – 30 – 20 – 10

Double unders

Sit-ups

*The double under is a jump rope movement in which the rope makes 2 rotations for each jump. This can be modified to single unders (multiply by 2) or jumping jacks if needed.

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