485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/28/18

September 27, 2018

 

Intermediate

Strength:

5 Rounds –

3 Back box squats @ 80%

5 Dips

7 Supinated ring rows

Benchmark # 1:

Karen –

150 Wall balls

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).

Mobility:

Deep squat stretch x 3 min

Beginner

Strength:

5 Rounds –

5 Back box squats @ 60 – 65%

7 Resistance band triceps extensions

9 Supinated ring rows

Benchmark # 1:

Modified Karen –

100 Wall balls

Benchmark # 2:

Modified Annie –

100 Jump ropes / 50 sit-ups

80 Jump ropes / 40 sit-ups

60 Jump ropes / 30 sit-ups

40 Jump ropes / 20 sit-ups

20 Jump ropes / 10 sit-ups

*The jump ropes can be modified to jumping jacks if needed.

Mobility:

Deep squat stretch x 3 min

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