Dew It Fitness » WOD 9/20/16
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/20/16

September 19, 2016

pushupcollage

 

Intermediate

Strength:

Clean + jerk – 5,5/4,4/3,3

Muscular Endurance:

4 Rounds –

Handstand hold x 45 sec

12 Dips (neutral grip)

Metcon:

40 Wall ball

400 Meter run

40 Burpees

400 Meter run

40 Wall ball

Beginner 

Strength:

Med ball clean + press – 10,10/8,8/6,6

Muscular Endurance:

4 Rounds –

Decline plank hold x 45 sec

10 Dips (neutral grip)

Metcon:

25 Wall ball

400 Meter run

25 Burpees

400 Meter run

25 Wall ball

 

Latest blog post -> http://www.dewitfitness.com/no-pushup-no-problem/

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