Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/10/18

December 09, 2018

 

Intermediate

Strength:

4 Rounds –

10 Pull-ups

6 Front rack lunges / side

Muscular Endurance:

EMOM for 8 minutes –

6 One arm rows (left)

8 Push-ups

6 One arm rows (right)

 

Metabolic Conditioning:

5 Rounds –

20 Russian kettlebell swings

30 Sit-ups

120 Jump ropes

Advanced complete 10 one arm swings / side switching arms every 5 reps

Beginner

 

Strength:

4 Rounds –

10 Inverted rows

6 Kettlebell front rack split squats / side

Muscular Endurance:

EMOM for 8 minutes –

6 One arm rows (left)

8 Push-ups from the knees

6 One arm rows (right)

Metabolic Conditioning:

5 Rounds –

20 Russian kettlebell swings

20 Sit-ups

80 Jump ropes

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