Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/25/19

January 24, 2019

Intermediate

Strength:

6 Rounds –

3 Barbell squats

5 Dips

5 One arm rows / side

Metabolic Conditioning:

Complete 6 rounds of the following in
teams of 2 with one partner working at a time. Partners rotate work and rest
positions following each exercise.

8 Pull-ups

9 Atomic sit-ups

10 Box jumps

11 Full body crunches

*Complete 60 feet of burpee broad
jumps every 2 min 30 sec

Partner A completes 8 pull-ups, then
rests while Partner B completes 8 Pull-ups. Partner B then rests while partner
A moves onto 9 Atomic sit-ups, and so on until both partners have completed 6
rounds. Every 2 min 30 sec, both partners will stop what they are doing and
complete 60 feet of burpee broad jumps, then resume the workout where they left
off.

Advanced complete 90 feet of burpee broad
jumps

Core:

3 Rounds –

15 Forward partner leg throws

8  Lateral partner leg
throws / side

Beginner

Strength:

6 Rounds –

5 Goblet squats

8 Resistance band triceps extensions

8 One arm rows / side

Metabolic Conditioning:

Complete 6 rounds of the following in
teams of 2 with one partner working at a time. Partners rotate work and rest
positions following each exercise.

10 Inverted rows

10 Sit-ups

12 Step ups (6 / side)

10 Full body crunches

*Complete 4 burpees every 2 min 30 sec

Partner A completes 10 inverted rows, then rests while Partner B completes
10 inverted rows . Partner B then rests while partner A moves onto 10 sit-ups, and so on until both partners have completed 6 rounds. Every 2 min 30 sec, both partners will stop what they are doing and complete 4 burpees, then resume the workout where they left off.

Core:

3 Rounds –

8 Leg raises

5 Windshield wipers with knees bent / side

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