Dew It Fitness » WOD 2/8/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/8/19

February 07, 2019

Intermediate

Strength:

5 Rounds –

3 Deadlifts

6 Hanging leg raises

Muscular Endurance:

Every 75 seconds for 8 rounds –

Odds: 5 Renegade rows / side

Evens: 8 Dips

Metabolic Conditioning:

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

Buy-in: Plank x 4 minutes

140 Sumo deadlift high pulls

140 Burpees

140 Sit-ups

Cash-out: Plank x 4 minutes

Teams begin by completing the 4 minute plank buy-in together, working and resting as a team. Following the buy in, One partner works while the other rests to complete the high pulls, burpees, and sit-ups. Complete the cash-out in the same manner as the buy-in.

Beginner

Strength:

6 Rounds –

5 Kettlebell deadlifts

8 Leg raises

Muscular Endurance:

Every 75 seconds for 8 rounds –

Odds: 5 One arm rows / side

Evens: 10 Resistance band triceps push-downs

Metabolic Conditioning:

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

Buy-in: Plank x 2 minutes

100 Kettlebell sumo deadlift high pulls

60 Burpees

160 Bicycle kicks / side

Cash-out: Plank x 2 minutes

Teams begin by completing the 2 minute plank buy-in together, working and resting as a team. Following the buy in, One partner works while the other rests to complete the high pulls, burpees, and bicycles. Complete the cash-out in the same manner as the buy-in.

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