485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/8/18

March 07, 2018

 

Intermediate

Strength:

Front squat –

3 x 15 @ 25% – 30%

Skill:

Spend 5 min working on double unders

Muscular endurance:

4 Rounds –

Pull-up hold to bar hang x 40 sec

Handstand practice x 30 sec

Hanging L-hold x 3 reps of 8 sec each

Metabolic Conditioning:

6 Min AMRAP –

Turkish get ups (go light)

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:

Goblet squat –

3 x 15

Skill:

Spend 5 min working on double unders

Muscular endurance:

4 Rounds –

Pull-up hold to bar hang x 40 sec

Handstand practice x 30 sec

Hanging L-hold x 3 reps of 6 sec each

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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