Dew It Fitness » WOD 2/22/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/22/19

February 21, 2019

Intermediate

Strength:

4 Rounds –

5 Weighted push-ups

6 Dips

7 Sumo deadlifts

Metabolic Conditioning:

Complete the following in teams of 2 with one partner working at a time –

120 Pull-ups [chair pose]

150 Box jumps [bar hang]

180 Med ball slams [hollow body]

*One partner works at a time, the other partner must be in the designated rest position [shown in brackets]. Reps are cumulative with your partner. 

Core:

Complete 3 rounds of the following in teams of 2 –

6 Partner med ball crosses / partner

8 Hollow body med ball tosses / partner

10 Resisiance band partner reverse sit-ups

5 Partner plank rows / side

Beginner

Strength:

4 Rounds –

5 Push-up negatives

6 Resistance band triceps push-downs

7 Kettlebell sumo deadlifts

Metabolic Conditioning:

Complete the following in teams of 2 with one partner working at a time –

120 Inverted rows [chair pose]

120 Step-ups [bar hang]

120 Med ball slams [hollow body]

*One partner works at a time, the other partner must be in the designated rest position [shown in brackets]. Reps are cumulative with your partner. 

Core:

Complete 3 rounds of the following in teams of 2 –

6 Partner leg crosses / partner

8 Hollow body med ball tosses / partner

10 Resisiance band partner reverse sit-ups

5 Partner plank high fives / side

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