Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/14/18

December 13, 2018

 

Intermediate

Strength:

Every 90 seconds for 5 rounds –

4 Power clean + front squats

Advanced complete squat cleans

Metabolic Conditioning:

In teams of two, complete as many rounds as possible in 20 min of the following with one partner working at a time alternating work and rest positions after each exercise –

8 Hang power cleans

14 Wall balls

20 Mountain climbers

*Partner A completes 8 hang power cleans, partner B then completes 14 wall balls, partner A finishes the round by completing 20 mountain climbers. Partner B kicks off the next round with 8 hang power cleans.

Core:

4 Rounds –

Cross touches x 20 sec

Hollow body x 30 sec

Bear crawl x 20 sec

Rest x 40 sec

Beginner

Strength:

Every 90 seconds for 5 rounds –

8 Muscle cleans

Metabolic Conditioning:

In teams of two, complete as many rounds as possible in 20 min of the following with one partner working at a time alternating work and rest positions after each exercise –

8 Muscle cleans

14 Wall balls

20 Mountain climbers

*Partner A completes 8 muscle cleans, partner B then completes 14 wall balls, partner A finishes the round by completing 20 mountain climbers. Partner B kicks off the next round with 8 muscle cleans.

Core:

4 Rounds –

Bicycles x 20 sec

Hollow body x 30 sec

Bear crawl x 20 sec

Rest x 40 sec

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