Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/11/19

January 10, 2019

Intermediate

Strength:

Every 90 seconds, for 18 minutes (3 sets) –

Station 1: 20 Banded leg curls

Station 2: 8 Barbell roll outs

Station 3: 8 One arm dumbbell rows (Left) @ 2111

Station 4: 8 One arm dumbbell rows (Right) @ 2111

Metabolic Conditioning:

Teams of two will complete 4 rounds each (total of 8 rounds
per team) of –

10 Bar facing burpee bar overs (using Olympic plates)

15 Thrusters (barbell or dumbbell)

20 V-Ups

While one partner works through the round, the other must
hold two dumbbells fully extended overhead. If the dumbbells are dropped from
overhead, both partners must perform 3 burpees before resuming the remainder of
their round. If you don’t have a partner, rest with dumbbells extended overhead
for as long as it took you to complete the round – performing 3 burpees every
time you drop the dumbbells.

Beginner

Strength:

Every 90 seconds, for 18 minutes (3 sets) –

Station 1: 20 Banded leg curls

Station 2: 8 Inchworm walk outs

Station 3: 8 One arm dumbbell rows (Left) @ 2111

Station 4: 8 One arm dumbbell rows (Right) @ 2111

Metabolic Conditioning:

Teams of two will complete 4 rounds each (total of 8 rounds
per team) of –

8 Bar facing burpee bar overs

12 Dumbbell thrusters

16 Leg raises

While one partner works through the round, the other must
hold a medicine ball fully extended overhead. If the medicine ball is dropped
from overhead, both partners must perform 3 burpees before resuming the
remainder of their round. If you don’t have a partner, rest with the medicine
ball extended overhead for as long as it took you to complete the round –
performing 3 burpees every time you drop the medicine ball.

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