Dew It Fitness » WOD 2/7/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/7/19

February 06, 2019

Intermediate

Strength:

Every minute on the minute for 16 Minutes –

Station 1: 8 Supinated ring assisted pull ups

Station 2: 8 Kettlebell good mornings

Station 3: 8 Dumbbell floor presses

Station 4: Plank x 40 sec

Metabolic Conditioning:

Complete 4 rounds of the following working for 40 seconds at each station with 20 seconds rest between stations –

Station 1: Kettlebell swings

Station 2: Sit-ups

Station 3: Mountain climbers

Station 4: Squat jumps

Station 4: Sprints

Beginner

Strength:

Every minute on the minute for 16 Minutes –

Station 1: 8 Supinated inverted rows

Station 2: 8 medicine ball good mornings

Station 3: 8 Dumbbell floor presses

Station 4: Plank x 30 sec

Metabolic Conditioning:

Complete 4 rounds of the following working for 40 seconds at each station with 20 seconds rest between stations –

Station 1: Kettlebell swings

Station 2: Crunches

Station 3: Mountain climbers

Station 4: Air squats

Station 4: Run

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