Dew It Fitness » WOD 1/16/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/16/19

January 15, 2019

Intermediate

Strength:

Complete the following every 90 seconds for 5 rounds –

4 Power clean + front squats

Advanced complete squat cleans

Muscular Endurance:

EMOM for 8 Minutes –

5 Pull-ups

10 Push-ups

Metabolic Conditioning:

20 Deadlifts / 30 Burpee bar overs

15 Deadlifts / 20 Burpee bar overs

10 Deadlifts / 10 Burpee bar overs

Mobility:

Deep squat stretch x 3 minutes

Beginner

Strength:

Complete the following every 90 seconds for 5 rounds –

6 Kettlebell high pulls

6 Goblet squats

Muscular Endurance:

EMOM for 8 Minutes –

8 Inverted rows

8 Push-ups from the knees

Metabolic Conditioning:

30 Kettlebell deadlifts / 14 Burpees

20 Kettlebell deadlifts / 12 Burpees

10 Kettlebell deadlifts / 10 Burpees

Mobility:

Deep squat stretch x 3 minutes

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