Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/13/18

December 12, 2018

 

Intermediate

Strength:

5 Rounds –

4 Deadlifts @ 65%

6 Supinated inverted rows

Muscular Endurance:

EMOM for 12 minutes –

5 High plank rows / side

Farmer carry x 180 ft

10 Hollow body rocks

Metabolic Conditioning:

Complete 4 rounds of the following working for 40 seconds at each station with 15 seconds rest between stations –

Station 1: Lunges with med ball goblet hold

Station 2: Battle rope slams

Station 3: Sprints (30 ft = 1)

* The goal is to accumulate as many reps as possible throughout each round.

Beginner

Strength:

5 Rounds –

6 Deadlifts

8 Supinated inverted rows

Muscular Endurance:

EMOM for 12 minutes –

8 Barbell rows

Farmer carry x 180 ft

10 Hollow body rocks

Metabolic Conditioning:

Complete 4 rounds of the following working for 40 seconds at each station with 15 seconds rest between stations –

Station 1: Lunges

Station 2: Battle rope slams

Station 3: Sprints (30 ft = 1)

* The goal is to accumulate as many reps as possible throughout each round.

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text