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

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/19/19

February 18, 2019

Intermediate

Strength:

4 Rounds –

8 Deadlifts

8 Floor presses

Muscular Endurance:

EMOM for 15 minutes (3 rounds) –

Minute 1: 10 Supinated inverted rows @ 2111

Minute 2: Side plank (left) x 40 seconds

Minute 3: Side plank (right) x 40 seconds

Minute 4: 15 Reverse snow angels (slow & controlled)

Minute 5: Hollow body rocks or hold x 30-40 seconds

Metabolic Conditioning:

Complete for time –

80 Lunges (40 / side)

40 Russian kettlebell swings

30 Push-ups

20 Pull-ups

300 Jump ropes

20 Pull-ups

30 Push-ups

40 Russian kettlebell swings

80 Lunges (40 / side)

Advanced complete jumping lunges

Beginner

Strength:

4 Rounds –

12 Kettlebell deadlifts

12 Floor presses

Muscular Endurance:

EMOM for 15 minutes (3 rounds) –

Minute 1: 8 Supinated inverted rows  

Minute 2: Side plank on box (left) x 25 seconds

Minute 3: Side plank on box (right) x 25 seconds

Minute 4: 15 Reverse snow angels (slow & controlled)

Minute 5: Hollow body rocks or hold x 20 – 30 seconds

Metabolic Conditioning:

Complete for time –

50 Split squats (25 / side)

30 Russian kettlebell swings

15 Push-ups from the knees

15 Inverted rows

120 Jump ropes

15 Inverted rows

15 Push-ups from the knees

30 Russian kettlebell swings 50 Split squats (25 / side)

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