Dew It Fitness » WOD – 2/7/18
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD – 2/7/18

February 06, 2018

 

Intermediate

Strength:

Supinated bar row –

3 x 15 @25 – 30%

* Go light

Skill:

Spend 5 min working on kipping

Muscular Endurance:

5 Rounds with a partner –

Alternating pull-up + hold x 5

Hanging leg raises (left leg, right leg, both) x 5

Knees to chest + supinated pull-up x 5

Metabolic Conditioning:

14 Rounds –

Sprint x 15 sec

Rest x 45 sec

Beginner

Strength:

Supinated bar row –

3 x 15 @25 – 30%

* Go light

Skill:

Spend 5 min working on kipping

Muscular Endurance:

6 Rounds –

10 Inverted rows

10 Leg raises

Metabolic Conditioning:

14 Rounds –

Sprint x 15 sec

Rest x 45 sec

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