485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/4/17

April 03, 2017

Make up benchmark workout if not completed yesterday. You can view that workout here ==> http://www.dewitfitness.com/wod-4317/

 

Intermediate

Strength:

Sumo back squat –

5 x 5 @ 65%

Muscular Endurance:

4 Rounds –

6 Dips @ 2011

6 Deadlifts @ 2111

6 L-seated dumbbell press @ 2111

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:

Sumo back squat –

5 x 8 @ 50%

Muscular Endurance:

4 Rounds –

6 Dips

6 Deadlifts

6 L-seated dumbbell press

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.

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text