Dew It Fitness » WOD 2/6/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/6/19

February 05, 2019

Intermediate

Strength:

Complete 4 rounds of the following complex every 2 minutes for 10 minutes –

1 Power clean

1 Front squat

1 Reverse lunge / side

Advanced complete squat cleans

Metabolic Conditioning:

Complete as many rounds as possible in 6 minutes of –

5 Pull-ups

10 Push-ups

Complete as many rounds as possible in 6 minutes of –

6 Hang power clean and jerks

8 Box jumps

Complete as many rounds as possible in 6 minutes of –

5 Devil’s presses

15 Air squats

Beginner

Strength:

Complete 4 rounds of the following complex every 2 minutes for 10 minutes –

2 Kettlebell high pulls

2 Goblet squats

1 Reverse lunge / side

Metabolic Conditioning:

Complete as many rounds as possible in 6 minutes of –

5 Inverted rows

8 Push-ups from knees

Complete as many rounds as possible in 6 minutes of –

6 Kettlebell high pulls

6 Step-ups / side

Complete as many rounds as possible in 6 minutes of –

8 Dumbbell push presses

12 Air squats

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