Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/28/19

January 27, 2019

Intermediate

Strength:

4 Rounds –

8 Front squats

8 Floor presses

8 Barbell rows

Muscular Endurance:

3 Rounds –

Farmer carry x
240 ft

8 Single leg hip
bridges / side

8 Hollow body
rocks

Metabolic Conditioning:

Complete the following every 5 minutes
for 20 minutes (4 sets) for times –

25 Seated resistance band rows

10 Burpees

15 Dumbbell thrusters

20 V-Ups

25 Seated resistance band rows

Beginner

Strength:

4 Rounds –

10 Goblet squats

10 Floor presses

10 Barbell rows

Muscular Endurance:

3 Rounds –

Farmer carry x 180
ft

12 Hip bridges

Hollow body hold
x 25 sec

Metabolic Conditioning:

Complete the following every 5 minutes
for 20 minutes (4 sets) for times –

20 Seated resistance band rows

8 Squat thrusts

10 Medicine ball thrusters

12 Sit-ups

20 Seated resistance band rows

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