Dew It Fitness » WOD 1/7/18
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/7/18

January 06, 2019

Intermediate

Strength:

4 Rounds –

4 Turkish get ups (2 / side)

Rest x 45 sec

Muscular Endurance:

3 Rounds –

10 Sumo deadlifts

10 Strict presses

Metabolic Conditioning:

Complete 4 rounds of the following working for 30 seconds at each station with 10 seconds rest between stations –

Station 1: Alternating bicycle kicks (legs only)

Station 2: Zercher lunges

Station 3: Dumbbell burpees

Station 4: Dumbbell punches

Station 5: Jog in place

*Use station 5 to recover before the next round starts. Focus on controlling your breathing.

Beginner

Strength:

5 Rounds –

6 Half Turkish get ups (3 / side)

Rest x 30 sec

Muscular Endurance:

3 Rounds –

15 Sumo kettlebell deadlifts

15 Dumbbell strict presses

Metabolic Conditioning:

Complete 4 rounds of the following working for 30 seconds at each station with 10 seconds rest between stations –

Station 1: flutter kicks

Station 2: Lunges

Station 3: Burpees

Station 4: Dumbbell punches

Station 5: Jog in place

*Use station 5 to recover before the next round starts. Focus on controlling your breathing.

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