Dew It Fitness WOD 4/3/17 - Dew It Fitness
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.622.1665

WOD 4/3/17

April 02, 2017

Today we will be retesting the benchmark workouts Cindy and Annie, originally completed on 2/20/17. We will use our previous and retest scores to see if we have made progress in our conditioning over the past 6 weeks. Keep in mind that there are many factors which may impact your score such as hydration and sleep. Also, if you have been focusing on increasing strength, your score will likely remain the same or even decrease. This is normal and not something to worry about. It all just depends on your goals.  We will talk more about this in class!

 

Intermediate

Strength:

Supinated barbell row –

6 x 4 @ 70 – 75%

Benchmark Workout Retest: Cindy

20 minute AMRAP –

5 Pull-ups

10 Push-ups

15 Squats

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:

Supinated barbell row –

6 x 4 @ 70 – 75%

Benchmark Workout Retest: Cindy

20 minute AMRAP –

5 Pull-ups

10 Push-ups

15 Squats

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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