485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/23/17

May 22, 2017

 

Intermediate

Strength:

Weighted push-up –

6 x 4

Muscular Endurance:

4 Rounds –

8 Deadlifts @ 3111

8 Pull-ups @ 2111

8 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:

Weighted push-up –

6 x 4

Muscular Endurance:

4 Rounds –

8 Deadlifts @ 3111

8 Pull-ups @ 2111

8 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 2) or jumping jacks if needed.

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