Dew It Fitness » WOD 2/14/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/14/19

February 13, 2019

Intermediate

Strength:

Complete the following every 90 seconds for 6 rounds –

Rounds 1 – 2: 5 Power cleans

Rounds 3 – 4: 4 Power cleans

Rounds 5 – 6: 3 Power cleans

Advanced complete squat cleans

Muscular Endurance:

4 Rounds –

8 Ring assisted pull-ups

8 Supine med ball leg curls

8 Hollow body rocks

*Break up ring assisted pull-ups into multiple sets if needed

Metabolic Conditioning:

12 Min AMRAP –

10 Push-ups

12 Sumo deadlift high pulls

30 Squats

Beginner

Strength:

Complete the following every 90 seconds for 6 rounds –

Rounds 1 – 2: 8 Barbell high pulls

Rounds 3 – 4: 6 Barbell high pulls

Rounds 5 – 6: 4 Barbell high pulls

Muscular Endurance:

4 Rounds –

8 Inverted rows

10 Hip bridges

8 Hollow body rocks

Metabolic Conditioning:

12 Min AMRAP –

6 Push-ups from knees

10 Sumo deadlift high pulls

20 Squats

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