Dew It Fitness » WOD 1/8/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/8/19

January 07, 2019

Intermediate

Strength:

3 Rounds –

12 Goblet squats

12 Inverted rows

12 Isometric floor presses (6 / side)

Muscular Endurance:

4 Rounds –

Pull-up hold x 10 sec

Static lunge x 12 sec / side

Hip bridge hold x 20 sec

Hollow body x 30 sec

Metabolic Conditioning:

6 Rounds –

10 Push-ups

15 Sit-ups

15 American kettlebell Swings

20 Squats

Beginner

Strength:

3 Rounds –

12 Goblet squats

12 Inverted rows

12 Isometric floor presses (6 / side)

Muscular Endurance:

4 Rounds –

Inverted row hold x 10 sec

Static lunge x 12 sec / side

Hip bridge hold x 20 sec

Hollow body x 20 sec

Metabolic Conditioning:

5 Rounds –

10 Push-ups from the knees

15 Crunches

15 Kettlebell Swings

15 Squats

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