Dew It Fitness » WOD 2/18/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/18/19

February 17, 2019

Intermediate

Strength:

Complete 3 rounds of the following complex every 2 minutes for 10 minutes –

2 Front squats

1 Push press

Advanced complete push jerks

Metabolic Conditioning:

Complete 6 rounds for time –

10 Pull-ups

12 Burpees

14 Wall balls

Core:

Complete 4 rounds of the following working for 25 seconds at each station with 12 seconds rest between stations –

Station 1: Spell casters

Station 2: Broad jumps or bunny hops

Station 3: Cocoons

Station 4: Mountain climbers (hands on med-ball)

Advanced complete mountain climbers each hand on a separate med-ball

Beginner

Strength:

Complete 3 rounds of the following complex every 2 minutes for 10 minutes –

3 Dumbbell front squats

2 Dumbbell push presses

Metabolic Conditioning:

Complete 6 rounds for time –

8 Inverted rows

8 Squat thrusts

8 Push-ups from knees

10 Wall balls

Core:

Complete 4 rounds of the following working for 25 seconds at each station with 12 seconds rest between stations –

Station 1: Russian twists

Station 2: Air squats

Station 3: Cocoons

Station 4: Mountain climbers (hands on plyo-box)

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