Dew It Fitness » WOD 1/2/18
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/2/18

January 01, 2019

Intermediate

Strength:

3 Rounds –

8 Posted single leg deadlifts / side @ 3011

Rest x 60 seconds

8 Supinated inverted rows @ 20X1

Rest x 60 seconds

Side Plank x 45 seconds / side

Rest 60 seconds

Muscular Endurance:

4 Rounds –

Pull-up hold x 12 sec

Handstand x 20 sec

Chair pose x 20 sec

Hollow body x 30 sec

Metabolic Conditioning:

6 Rounds –

8 Burpees

12 Plyo-box toe taps / side

16 Flutter kicks / side

Beginner

Strength:

3 Rounds –

12 Kettlebell deadlifts

Rest x 60 seconds

8 Supinated inverted rows

Rest x 60 seconds

Side Plank x 30 seconds / side

Rest 60 seconds

Muscular Endurance:

4 Rounds –

Inverted row hold x 12 sec

Plyo-box pike 20 sec

Chair pose x 20 sec

Hollow body x 30 sec

Metabolic Conditioning:

6 Rounds –

6 Burpees

10 Plyo-box toe taps / side

14 Flutter kicks / side

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