Dew It Fitness » WOD – 2/6/18
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD – 2/6/18

February 05, 2018

 

Intermediate

Strength:

5 Rounds –

5 Double kettlebell snatch to 3 overhead squats

* One rep consists of a kettlebell snatch followed by 3 overhead squats. Complete five of those reps in order to complete a round.

Skill:

Spend 5 min working on handstands

Muscular Endurance:

3 Rounds –

10 Deadlifts

10 Dips

10 Hollow body rocks

Metabolic Conditioning:

8 Rounds with a battle rope –

Rainbows x 12 sec

Rest x 8 sec

Jumping jacks x 12 sec

Rest x 8 sec

Power slams x 12 sec

Rest x 8 sec

Russian twists x 12 sec

Beginner

Strength:

5 Rounds –

8 One arm snatches / side

10 Goblet squats

Skill:

Spend 5 min working on handstands

Muscular Endurance:

3 Rounds –

10 Kettlebell deadlifts

10 Dips

10 Hollow body rocks

Metabolic Conditioning:

8 Rounds with a battle rope –

Rainbows x 12 sec

Rest x 8 sec

Jumping jacks x 12 sec

Rest x 8 sec

Power slams x 12 sec

Rest x 8 sec

Russian twists x 12 sec

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