485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/30/17

October 29, 2017

 

Intermediate

Strength:

Hang squat clean –

4 x 8

* Go light

Skill:

Spend 5 min working on kipping

Muscular Endurance:

3 Rounds –

10 Supinated barbell rows

8 Reverse goblet lunges / side

8 Wide weighted push-ups

*Do your best to perform perfect reps

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:

Hang muscle clean –

4 x 8

* Go light

Skill:

Spend 5 min working on kipping

Muscular Endurance:

3 Rounds –

10 Supinated barbell rows

8 Reverse goblet lunges / side

8 Wide weighted push-ups

*Do your best to perform perfect reps

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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