Dew It Fitness » WOD 12/6/17
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/6/17

December 05, 2017

Intermediate

Strength:

Power clean –

4 x 8

* Go light

Skill:

Spend 5 min working on jerks

Muscular Endurance:

4 Rounds –

Pull-up hold x 15 sec

Handstand hold x 25 sec

Plank x 40 sec

Metabolic Conditioning:

12 Min AMRAP –

5 Deadlifts, 5 toe touches

6 Deadlifts, 6 toe touches

7 Deadlifts, 7 toe touches

*Continue in this fashion for the remainder of the metcon

Beginner

Strength:

Muscle clean –

4 x 8

* Go light

Skill:

Spend 5 min working on jerks

Muscular Endurance:

4 Rounds –

Pull-up hold x 10 sec

Plyo box pike x 25 sec

Plank x 40 sec

Metabolic Conditioning:

12 Min AMRAP –

5 Kettlebell deadlifts, 5 leg raises

6 Kettlebell deadlifts, 6 leg raises

7 Kettlebell deadlifts, 7 leg raises

*Continue in this fashion for the remainder of the metcon

 

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