Make up benchmark workout if not completed yesterday. You can view that workout here ==> https://dewitfitness.com/wod-4317/
Intermediate
Strength:
Sumo back squat –
5 x 5 @ 65%
Muscular Endurance:
4 Rounds –
6 Dips @ 2011
6 Deadlifts @ 2111
6 L-seated dumbbell press @ 2111
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:
Sumo back squat –
5 x 8 @ 50%
Muscular Endurance:
4 Rounds –
6 Dips
6 Deadlifts
6 L-seated dumbbell press
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.
