Dew It Fitness » WOD 1/14/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/14/19

January 13, 2019

Intermediate

Strength:

5 Rounds –

6 Barbell squats

6 Dips

6 Barbell rows

Metabolic Conditioning:

6 Rounds –

10 Pull-ups

10 One arm snatches / side

10 Box jumps

Core:

3 Rounds –

Cross touches x 20 sec

Rest x 15 sec

Reverse crunches x 20 sec

Rest x 15 sec

Plyometric planks x 20 sec

Rest x 15 sec

Beginner

Strength:

4 Rounds –

8 Barbell squats

10 Resistance band triceps extensions

8 Barbell rows

Metabolic Conditioning:

6 Rounds –

10 Inverted rows

10 One arm snatches / side

10 Step-ups (5 / side)

Core:

3 Rounds –

Cross touches x 20 sec

Rest x 15 sec

Crunches x 20 sec

Rest x 15 sec

Plyometric planks x 20 sec

Rest x 15 sec

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