Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/9/19

January 08, 2019

Intermediate

Strength:

5 Rounds –

5 Deadlifts

12 Dumbbell internal rotations / side

*Complete just 3 sets of the internal rotations

Metabolic Conditioning:

Every 2 minutes, for 32 minutes (4 sets) –

Station 1: 20 Seated resistance band rows

Station 2: Walking kettlebell lunges x 60 feet

Station 3: 120 Jump ropes

Station 4: 15 squat thrust box jump overs

Core:

5 Rounds –

Plank x 30 sec

Rest x 30 sec

Beginner

Strength:

5 Rounds –

8 Kettlebell deadlfits

12 Dumbbell internal rotations / side

*Complete just 3 sets of the internal rotations

Metabolic Conditioning:

Every 2 minutes, for 32 minutes (4 sets) –

Station 1: 20 Seated resistance band rows

Station 2: Walking lunges x 60 feet

Station 3: 70 Jump ropes

Station 4: 10 squat thrust box step overs

Core:

5 Rounds –

Plank x 25 sec

Rest x 35 sec

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