Dew It Fitness » WOD 2/21/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/21/19

February 20, 2019

Intermediate

Strength:

Every 2 minutes, for 18 minutes (3 sets) of –

Station 1: 8 Alternating dumbbell floor presses / side @ 20X1

Station 2: 2-3 Turkish get ups / side

Station 3: Hollow Rocks or Hold x 60 seconds

Muscular Endurance:

4 Rounds –

Pull-up hold x 12 sec

Handstand x 20 sec

Chair pose x 20 sec

Superman hold x 15 sec

Metabolic Conditioning:

Complete 3 rounds of the following working for 40 seconds at each station with 15 seconds rest between stations –

Station 1: Hang power cleans

Station 2: Bicycles

Station 3: Squat thrusts jumps

Station 4: Sprints

Beginner

Strength:

Every 2 minutes, for 18 minutes (3 sets) of –

Station 1: 8 Alternating dumbbell floor presses / side @ 20X1

Station 2: 3-4 Half Turkish get ups / side

Station 3: Hollow Rocks or Hold x 45 seconds (accumulate time as needed)

Muscular Endurance:

4 Rounds –

Inverted row hold x 12 sec

Plyo-box pike x 20 sec

Chair pose x 20 sec

Superman hold x 15 sec

Metabolic Conditioning:

Complete 3 rounds of the following working for 40 seconds at each station with 15 seconds rest between stations –

Station 1: Kettlebell high pulls

Station 2: Bicycles

Station 3: Squat thrusts jumps

Station 4: Run

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