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Rochester, NY 14606
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WOD 9/14/18

September 13, 2018

 

Intermediate

Summer Smackdown Benchmark Workout #1:

5 Rounds for time of…

5 Squat cleans

10 Burpee bar overs

15 Box jumps

Clean recommended weight:

Int. 135# (men) / 95# (women)

Beg. 105# (men) / 65# (women)

Box jump recommended height:

Int. 30” (men) / 24” (women)

Beg. 24” (men) / 20” (women)

Summer Smackdown Benchmark Workout #2:

Complete the following for time…

Run x 600 meters

60 Wall balls

80 Jump ropes

20 Push-ups

10 Clean and jerks

Wall ball recommended weight:

20# (men) / 14# (women)

Clean and jerk recommended weight:

115# (men) / 95# (women)

Beginner

Summer Smackdown Benchmark Workout #1:

5 Rounds for time of…

8 Sumo deadlift high pullls

8 Burpee bar overs

15 Box step overs

Sumo dead high pull recommended weight:

105# (men) / 65# (women)

Box step recommended height:

24” (men) / 20” (women)

Summer Smackdown Benchmark Workout #2:

Complete the following for time…

Run x 600 meters

60 Wall balls

80 Jump ropes

20 Push-ups

10 Muscle clean and press

*Feel free to substitute the bar for a medicine ball in order to complete the cleans.

Wall ball recommended weight:

10# (men) / 8# (women)

Clean and press recommended weight:

95# (men) / 65# (women)

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