Dew It Fitness » WOD 12/11/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/11/19

December 10, 2019

 

Intermediate

Find your back squat one-rep max max!

OR, complete the following if you have already found your maxes:

3 Rounds –

12 Dumbbell floor presses

12 Ring assisted pull-ups or inverted rows

12 Pallof presses / side

4 Rounds –

20 Dumbbell cleans

20 Cross-body climbers / side

30 Kettlebell swings

20 Oblique climbers / side

40 High knees

20 Mountain climbers / side

Complete 4 rounds of the following working for 30 seconds at each station –

Station 1: Reach to the sky sit-ups

Station 2: Reverse crunches

Station 3: Hollow body rocks

Beginner

Find your back squat three-rep max max!

OR, complete the following if you have already found your maxes:

3 Rounds –

12 Dumbbell floor presses

12 Inverted rows

12 Pallof presses / side

4 Rounds –

20 Kettlebell swings

20 Cross-body climbers / side

30 Kettlebell swings

20 Oblique climbers / side

40 High knees

20 Mountain climbers / side

Complete 4 rounds of the following working for 30 seconds at each station –

Station 1: Reach to the sky sit-ups

Station 2: Leg raises

Station 3: Hollow body

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