Dew It Fitness » WOD 1/24/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/24/19

January 23, 2019

Intermediate

Strength:

Complete the following every 110 seconds for 5 Rounds –

6 Power cleans

Muscular Endurance:

3 Rounds –

8 Romanian deadlifs @ 30X1

8 Strict push-ups @ 21X1

20 Band pull-aparts x @ 10X1

Metabolic Conditioning:

Complete the following for time –

25 Wall balls / 25 Sit-ups

20 Wall balls / 20 Sit-ups

15 Wall balls / 15 Sit-ups

10 Wall balls / 10 Sit-ups

5 Wall balls / 5 Sit-ups

 Rest x 2 minutes, then complete 4 rounds of the following for time –

20 Kettlebell deadlifts

30 Mountain climbers / side

Beginner

Strength:

Complete the following every 110 seconds for 5 Rounds –

8 Kettlebell sumo deadlift high pulls

Muscular Endurance:

3 Rounds –

10 Kettlebell Romanian deadlifts

8 Push-up negatives

20 Band pull-aparts x @ 10X1

Metabolic Conditioning:

Complete the following for time –

20 Wall balls / 20 Sit-ups with feet anchored

15 Wall balls / 15 Sit-ups with feet anchored

10 Wall balls / 10 Sit-ups with feet anchored

5 Wall balls / 5 Sit-ups with feet anchored

 Rest x 2 minutes, then complete 4 rounds of the following for time –

15 Kettlebell deadlifts

20 Mountain climbers / side

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