Dew It Fitness » WOD 1/3/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/3/19

January 02, 2019

Intermediate

Strength:

4 Rounds –

8 Front squats

8 Resistance band internal rotations / side

Muscular Endurance:

Complete the following every 75 seconds for 5 Rounds –

5 Hand release push-ups

6 Supinated bar rows

Advanced add weight to push-ups

Metabolic Conditioning:

Complete 4 rounds of the following working for 35 seconds at each station with 15 seconds rest between stations –

Station 1: Dumbbell thrusters

Station 2: Knees to bar

Station 3: Sprints (30 ft = 1 rep)

Advanced complete barbell thrusters and toes to bar

Mobility:

Deep squat stretch x 3 minutes

Beginner

Strength:

4 Rounds –

10 Goblet squats

8 Resistance band internal rotations / side

Muscular Endurance:

Complete the following every 75 seconds for 5 Rounds –

5 Push-up negatives

6 Supinated bar rows

Metabolic Conditioning:

Complete 4 rounds of the following working for 35 seconds at each station with 15 seconds rest between stations –

Station 1: Medicine ball thrusters

Station 2: Leg raises

Station 3: Run (30 ft = 1 rep)

Mobility:

Deep squat stretch x 3 minutes

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text