Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/22/19

January 21, 2019

Intermediate

Strength:

4 Rounds –

8 Bulgarian split squats / side

8 Supinated bar rows

Muscular Endurance:

4 Rounds –

Pull-up hold x 12 sec

Chair pose x 20 sec

Handstand x 15 sec

Side plank x 25 sec / side

Metabolic Conditioning:

Complete 4 rounds of the following,
working for 40 seconds at each station with 15 sec rest between stations –

Station 1: Burpees

Station 2: Flutter kicks

Station
3: Med ball slams

Beginner

Strength:

4 Rounds –

8 Goblet split squats / side

8 Supinated bar rows

Muscular Endurance:

4 Rounds –

Inverted row hold x 12 sec

Chair pose x 20 sec

Plyo-box pike x 15 sec

Side plank x 15 sec / side

Metabolic Conditioning:

Complete 4 rounds of the following,
working for 40 seconds at each station with 15 sec rest between stations –

Station 1: Burpees

Station 2: Flutter kicks

Station
3: Med ball slams

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