Dew It Fitness » WOD 12/11/18
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/11/18

December 10, 2018

 

Intermediate

Strength:

EMOM for 16 minutes (4 rounds) –

6 Good mornings

6 Strict presses

8 Supine med ball leg curls

8 Dips

Metabolic Conditioning:

5 Min AMRAP –

9 Thrusters

9 Burpees

Rest x 2:30

5 Min AMRAP –

7 Thrusters

7 Burpees

Rest x 2:30

5 Min AMRAP –

5 Thrusters

5 Burpees

Core:

4 Rounds –

Bicycles x 15 sec

Rest x 10 sec

Reverse crunches x 15 sec

Rest x 10 sec

Knee to elbow from plank x 15 sec (outside)

Rest x 10 sec

Beginner

Strength:

EMOM for 16 minutes (4 rounds) –

6 Good mornings

6 Dumbbell strict presses

8 Weighted hip bridges

8 Banded triceps extensions

Metabolic Conditioning:

5 Min AMRAP –

9 Dumbbell thrusters

9 Burpees

Rest x 2:30

5 Min AMRAP –

7 Dumbbell thrusters

7 Burpees

Rest x 2:30

5 Min AMRAP –

5 Dumbbell thrusters

5 Burpees

Core:

4 Rounds –

Bicycles x 15 sec

Rest x 10 sec

Crunches x 15 sec

Rest x 10 sec

Knee to elbow from plank x 15 sec (outside)

Rest x 10 sec

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