485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/27/18

April 26, 2018

 

Intermediate

Strength:

5 Rounds –

5 Strict presses @ 60%

5 Sumo deadlifts @ 45%

6 Weighted plank up-downs (3 / side)

Musular Endurance:

5 Rounds –

Pull-up hold x 10 sec

Bar hang x 20 sec

Rest x 25 sec

5 Rounds –

Handstand x 20 sec

Rest x 8 sec

Hollow body x 25 sec

Rest x 25 sec

Core:

12 Resistance band inverted sit-up

8 Resistance band twists / side

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:

5 Rounds –

5 Strict presses @ 60%

5 Sumo deadlifts @ 45%

6 Weighted plank up-downs (3 / side)

Musular Endurance:

5 Rounds –

Pull-up hold x 10 sec

Bar hang x 20 sec

Rest x 25 sec

5 Rounds –

Modified handstand x 20 sec

Rest x 8 sec

Hollow body x 25 sec

Rest x 25 sec

Core:

12 Resistance band inverted sit-up

8 Resistance band twists / side

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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