Dew It Fitness » WOD 12/31/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/31/19

December 30, 2019

 

Intermediate

8 Alternating cossack squats / side

8 Sampson lunges / side

30 banded external rotations / side

Strength:

Complete the following every 2 minutes 30 seconds for 10 minutes –

4 Sprinter step-ups / side

4 Rounds –

5 Back squats @ 60 – 65%

8 Ring assisted pull-ups

Muscular Endurance:

3 Rounds –

8 Barbell rollouts

8 One arm rows / side

Metabolic Conditioning:

Complete as many rounds as possible in 8 minutes of –

8 Box jumps

12 Wall balls

12 Sit-ups

Mobility:

Complete the super couch stretch for 45 seconds on each side

Complete the kettlebell deep squat stretch x 60 seconds

Beginner

8 Alternating cossack squats / side

8 Sampson lunges / side

30 banded external rotations / side

Strength:

Complete the following every 2 minutes 30 seconds for 10 minutes –

4 Sprinter step-ups / side

4 Rounds –

8 Back squats

10 Inverted rows

Muscular Endurance:

3 Rounds –

8 Inchworm walkouts

8 One arm rows / side

Metabolic Conditioning:

Complete as many rounds as possible in 8 minutes of –

6 Plate jumps

10 Wall balls

10 Sit-ups

Mobility:

Complete the super couch stretch for 45 seconds on each side

Complete the kettlebell deep squat stretch x 60 seconds

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