Dew It Fitness » WOD 1/18/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/18/19

January 17, 2019

Intermediate

Strength:

5 Rounds –

2 Deadlifts

5 Inverted rows

Rest x 45 Seconds

Advanced complete pull-ups

Core:

3 Rounds –

10 Kneeling resistance band sit-ups

8 Paloff presses / side

Metabolic Conditioning:

Complete 50 repetitions of the following complex with a partner –

6 Kettlebell Swings

4 Goblet Squats

2 Kettlebell one arm snatch (Left arm)

2 Kettlebell one arm snatch (Right arm)

The kettlebell cannot touch the floor at any point during the workout. The partner who hands off the kettlebell must immediately complete 40 high knees / side before he or she may receive it back from their partner.

Advanced complete 60 high knees / side

Beginner

Strength:

5 Rounds –

5 Heavy kettlebell deadlifts

5 Inverted rows

Rest x 45 Seconds

Core:

3 Rounds –

10 Kneeling resistance band sit-ups

8 Paloff presses / side

Metabolic Conditioning:

Complete 30 repetitions of the following complex with a partner –

6 Kettlebell Swings

4 Goblet Squats

6 Kettlebell high pulls

The kettlebell cannot touch the floor at any point during the workout. The partner who hands off the kettlebell must immediately complete 20 low step ups / side before he or she may receive it back from their partner.

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