Dew It Fitness » WOD 12/20/18
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/20/18

December 19, 2018

 

Intermediate

Strength:

Complete the following every 2:30 for 5 rounds –

3 Deadlifts

5 Supinated inverted rows

Muscular Endurance:

Every 45 seconds, for 9 minutes (3 sets of each):

Station 1 – Banded chest presses x 30 sec

Station 2 – Warrior III pose (left leg) x 30 sec

Station 3 – Band pull-aparts x 30 sec

Station 4 – Warrior III pose (right leg) x 30 sec

Metabolic Conditioning:

Complete 4 rounds of the following working for 40 seconds at each station with 15 seconds rest between stations –

Station 1: Landmine tight twists

Station 2: Toes to bar

Station 3: 4-count high knees

* The goal is to accumulate as many reps as possible throughout each round.

Beginner

Strength:

Complete the following every 2:30 for 5 rounds –

5 Kettlebell deadlifts

7 Supinated inverted rows

Muscular Endurance:

Every 45 seconds, for 9 minutes (3 sets of each):

Station 1 – Banded chest presses x 30 sec

Station 2 – Warrior III pose (left leg) x 30 sec

Station 3 – Band pull-aparts x 30 sec

Station 4 – Warrior III pose (right leg) x 30 sec

Metabolic Conditioning:

Complete 4 rounds of the following working for 40 seconds at each station with 15 seconds rest between stations –

Station 1: Landmine tight twists

Station 2: Knees to bar

Station 3: 4-count high knees

* The goal is to accumulate as many reps as possible throughout each round.

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