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Rochester, NY 14606
585.794.0835

WOD 6/26/17

June 25, 2017

 

Intermediate

Strength – Benchmark Workout:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Deadlift @ 1.5 x bodyweight

Floor press @ 1 x bodyweight

Clean @ .75 x bodyweight

*For example if you weigh 150 pounds, your deadlift would be 225#, floor press would be 150#, and clean would be 112#. Deadlift example calculation: Bodyweight (150) x 1.5 = 225.

*If previously completed, use the same weights as last time

Core:

4 Rounds –

Cross touches x 20 seconds

Rest 10 seconds

Toe touches x 20 seconds

Rest 10 seconds

Beginner

Strength – Benchmark Workout:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Deadlift @ 1 x bodyweight

Floor press @ .5 x bodyweight

Clean @ .25 x bodyweight

*For example if you weigh 150 pounds, your deadlift would be 150#, floor press would be 75#, and clean would be 37#. Floor press example calculation – Bodyweight (150) x .5 = 75

*If previously completed, use the same weights as last time

Core:

4 Rounds –

Cross touches x 20 seconds

Rest 10 seconds

Toe touches x 20 seconds

Rest 10 seconds

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