Dew It Fitness » WOD – 2/9/18
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD – 2/9/18

February 08, 2018

 

Intermediate

Strength:

Sumo deadlift –

3 x 15 @25 – 30%

* Go light

Skill:

Spend 5 min working on double unders

Muscular Endurance:

3 Rounds –

Pull-up hold to bar hang x 40 sec

Handstand practice x 30 sec

Hanging L-hold x 3 reps of 8 sec each

Metabolic Conditioning:

6 Rounds –

6 Prison burpees

10 Inverted rows

20 Flutter kicks / side

Beginner

Strength:

Sumo deadlift –

3 x 15 @25 – 30%

* Go light

Skill:

Spend 5 min working on double unders

Muscular Endurance:

3 Rounds –

Pull-up hold to bar hang x 40 sec

Handstand practice x 30 sec

Hanging L-hold x 3 reps of 6 sec each

Metabolic Conditioning:

6 Rounds –

4 Prison burpees

7 Inverted rows

14 Flutter kicks / side

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