Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/30/19

January 29, 2019

Intermediate

Strength:

Every minute on the minute for 8 Minutes –

Odds: 2 Turkish get ups (left side)

Evens: 2 Turkish get ups (right side)

Muscular Endurance:

4 Rounds –

Pull-up hold x 14 sec

Handstand x 20 sec

Side plank x 25 sec

Superman x 15 sec

Side plank x 25 sec

Metabolic Conditioning:

10 Rounds –

6 Pull-ups

10 Push-ups

14 American kettlebell swings (heavy)

Beginner

Strength:

Every minute on the minute for 8 Minutes –

Odds: 3 Half Turkish get ups (left side)

Evens: 3 Half Turkish get ups (right side)

Muscular Endurance:

4 Rounds –

Inverted row hold x 14 sec

Plyo-box pike x 20 sec

Side plank on box x 20 sec

Superman x 15 sec

Side plank on box x 20 sec

Metabolic Conditioning:

10 Rounds –

5 Inverted rows

8 Push-ups from knees

10 Russian kettlebell swings

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