Dew It Fitness » WOD 12/28/18
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/28/18

December 27, 2018

Intermediate

Strength:

5 Rounds –

Warm-up round:  

5 Kettlebell concentric deadlifts / 5 box jumps

Rounds 1 – 3:

3 Concentric deadlifts / 3 tall box jumps

Rounds 4 – 5:

2 Concentric deadlifts / 2 max height box jumps

*In order to complete a concentric or dropping deadlift – complete the first half of a deadlift by raising the bar from the floor to standing, then drop the bar and repeat for the required number of reps.

Metabolic Conditioning:

Complete 3 rounds of the following with a partner working for 100 seconds at each station. With one partner working at a time, switch between working and resting positions every 25 seconds –

Station 1: Power cleans

Station 2: Lateral box overs

Station 3: Pull-ups

Station 4: Russian twists

Station 5: Jump ropes

Partner A completes 25 seconds of power cleans then rests and motivates while partner B completes 25 seconds of power cleans. Partner A will complete another 25 seconds followed by partner B before moving on to station 2.

* The goal is to accumulate as many reps as possible throughout each round. Do not rest between stations. Do not count jump ropes toward final score.

Beginner

Strength:

5 Rounds –

Warm-up round:  

8 Kettlebell concentric deadlifts / 8 Kettlebell swings

Rounds 1 – 3:

5 Concentric deadlifts / 5 heavy kettlebell swings

Rounds 4 – 5:

3 Concentric deadlifts / 3 heavy kettlebell swings

*In order to complete a concentric or dropping deadlift – complete the first half of a deadlift by raising the bar from the floor to standing, then drop the bar and repeat for the required number of reps.

Metabolic Conditioning:

Complete 3 rounds of the following with a partner working for 100 seconds at each station. With one partner working at a time, switch between working and resting positions every 25 seconds –

Station 1: Kettlebell high pulls

Station 2: Lateral box overs

Station 3: Inverted rows

Station 4: Russian twists

Station 5: Jump ropes

Partner A completes 25 seconds of high pulls then rests and motivates while partner B completes 25 seconds of high pulls. Partner A will complete another 25 seconds followed by partner B before moving on to station 2.

* The goal is to accumulate as many reps as possible throughout each round. Do not rest between stations. Do not count jump ropes toward final score.

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