Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/12/18

December 11, 2018

 

Intermediate

Strength:

4 Rounds –

8 Barbell squats

8 Floor presses

Muscular Endurance:

4 Rounds –

Handstand x 20 sec

Pull-up hold x 12 sec

Superman hold x 15 sec

Side plank x 25 sec / side

Metabolic Conditioning:

5 Rounds –

10 Pull-ups

10 Tall box jumps

16 One arm snatches (8 / side)

Advanced complete 10 barbell snatches

Beginner

Strength:

4 Rounds –

10 Goblet squats

10 Push-ups

Muscular Endurance:

4 Rounds –

Plyo-box pike x 20 sec

Inverted row hold x 12 sec

Superman hold x 15 sec

Side plank x 25 sec / side

Metabolic Conditioning:

5 Rounds –

10 Inverted rows

14 Box step ups (7 / side)

16 One arm snatches (8 / side)

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