Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/29/19

January 28, 2019

Intermediate

Strength:

4 Rounds –

6 Deadlifts @ 20X1

6 One arm dumbbell presses / side @ 2111

10 Alternating dumbbell reverse lunges / side

Metabolic Conditioning:

10 Minute AMRAP –

6 Dumbbell man makers

200 Jump ropes

Finisher:

Complete 3 rounds of the following
working for 30 seconds at each station with 15 seconds rest between stations –

Station 1: Med ball Russian twists

Station 2: Med ball slams

Station 3: Med ball plank toe taps

Station 4: Med ball squat jumps

Beginner

Strength:

4 Rounds –

10 Kettlebell deadlifts @ 20X1

6 One arm dumbbell presses / side @ 2111

8 Alternating reverse lunges / side

Metabolic Conditioning:

10 Minute AMRAP –

6 Burpees

10 Dumbbell push presses

100 Jump ropes

Finisher:

Complete 3 rounds of the following
working for 30 seconds at each station with 15 seconds rest between stations –

Station 1: Russian twists

Station 2: Med ball slams

Station 3: Plank toe taps

Station 4: Air squats

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