485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/31/18

August 30, 2018

 

Intermediate

Strength:

Part 1:

Take 10 minutes to find a squat 3-rep max

Part 2:

4 Rounds –

3 Squats @ 80 – 85% of 3-rep max established in part 1 (above)

6 Curls

6 Dips

Benchmark #1

Fran:

21 – 15 – 9

Thrusters

Pull-ups

Benchmark #2

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:

Part 1:

Take 10 minutes to find a squat 5-rep max

Part 2:

4 Rounds –

5 Squats @ 75 – 80% of 5-rep max established in part 1 (above)

6 Curls

6 Triceps kickbacks / side

Benchmark #1

Fran:

21 – 15 – 9

Dumbbell thrusters

Inverted rows

Benchmark #2

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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