485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/2/18

November 01, 2018

 

Intermediate

Strength:

Complete the following every 90 seconds for 6 rounds –

6 Hang power snatches

Muscular Endurance:

4 Rounds –

Pull-up hold x x 12 sec

Handstand x 25 sec

Push-up hold x 12 sec

Chair pose x 25 sec

Benchmark – 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:

Complete the following every 90 seconds for 6 rounds –

8 Snatch grip high pulls

*You may also complete hang muscle snatches

Muscular Endurance:

4 Rounds –

Inverted row hold x x 12 sec

Plyo box pike x 25 sec

Push-up hold from knees x 12 sec

Chair pose x 25 sec

Benchmark – Modified Annie:

100 Jump ropes / 50 sit-ups

80 Jump ropes / 40 sit-ups

60 Jump ropes / 30 sit-ups

40 Jump ropes / 20 sit-ups

20 Jump ropes / 10 sit-ups

*The jump ropes can be modified to jumping jacks if needed.

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text