485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/5/17

September 04, 2017

 

Intermediate

Strength:

Deadlift –

4 x 8 @ 50%

Muscular Endurance:

3 Rounds –

10 Supinated pull-ups

10 Bulgarian split squats / side

10 Barbell rows

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:

Kettlebell deadlift –

5 x 10

Muscular Endurance:

3 Rounds –

10 Supinated inverted rows

10 Split squats / side

10 Barbell rows

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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