Dew It Fitness » WOD 12/21/18
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/21/18

December 20, 2018

 

Intermediate

Strength:

5 Rounds –

4 Barbell squats

4 One arm rows / side

Muscular Endurance:

Complete the following every 75 seconds for 6 Rounds –

6 Dumbbell thrusters (heavy)

Metabolic Conditioning:

In teams of two with one partner working at a time, complete 3 rounds of the following for max reps –

Kettlebell Swings x 60 sec

Rest x 60 sec

Push-ups x 60 sec

Rest x 60 seconds

Squats x 60 sec

Rest x 60 seconds

Pike ups x 60 sec

Rest 60 seconds

Partner A completes 60 seconds of kettlebell swings, then rests while partner B completes the kettlebell swings. Partner A will then complete 60 seconds of push-ups while partner B rests, and so on.

Beginner

Strength:

5 Rounds –

6 Barbell squats

6 One arm rows / side

Muscular Endurance:

Complete the following every 75 seconds for 6 Rounds –

8 Medicine ball thrusters (heavy)

Metabolic Conditioning:

In teams of two with one partner working at a time, complete 3 rounds of the following for max reps –

Kettlebell Swings x 60 sec

Rest x 60 sec

Push-ups from the knees x 60 sec

Rest x 60 seconds

Squats x 60 sec

Rest x 60 seconds

Inchworm walkouts x 60 sec

Rest 60 seconds

Partner A completes 60 seconds of kettlebell swings, then rests while partner B completes the kettlebell swings. Partner A will then complete 60 seconds of push-ups while partner B rests, and so on.

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