Dew It Fitness » WOD 1/23/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/23/19

January 22, 2019

Intermediate

Strength:

5 Rounds –

4 Front rack Lunges / side

5 Ring assisted pull-ups

6 Strict presses

Muscular Endurance:

3 Rounds –

8 TRX pikes

6 TRX oblique Crunches / side

8 TRX body saws

Metabolic Conditioning:

Ascending kettlebell swing EMOM –

Begin by completing 5 kettlebell swings the first minute. Add one swing each consecutive minute until you can no longer complete all reps within the minute.

* You may choose 1 round to rest for the full minute before resuming where you left off the next minute. Your score will be number of swings you completed on your last successful round.Beginner

Beginner

Strength:

5 Rounds –

6 Single leg hip bridges / side

8 Inverted rows

8 Dumbbell strict presses

Muscular Endurance:

3 Rounds –

8 Plank to downward dogs

8  Oblique crunches / side

6 Plank knee to elbows

Metabolic Conditioning:

Ascending kettlebell swing EMOM –

Begin by completing 5 kettlebell swings the first minute. Add one swing each consecutive minute until you can no longer complete all reps within the minute.

*You may choose 2 rounds to rest for the full minute before resuming where you left off the next minute. Your score will be number of swings you completed on your last successful round.

Strength:

5 Rounds –

4 Front rack Lunges / side

5 Ring assisted pull-ups

6 Strict presses

Muscular Endurance:

3 Rounds –

8 TRX pikes

6 TRX oblique Crunches / side

8 TRX body saws

Metabolic Conditioning:

Ascending kettlebell swing EMOM –

Begin by completing 5 kettlebell swings the first minute. Add one swing each consecutive minute until you can no longer complete all reps within the minute.

*You may choose 2 rounds to rest for the full minute before resuming where you left off the next minute. Your score will be number of swings you completed on your last successful round.

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text