Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/19/18

December 18, 2018

 

Intermediate

Strength:

5 Rounds –

4 Barbell lunges / side

6 Dips

Metabolic Conditioning:

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 10 Box jumps + 5 pull-ups

Station 2 – 10 Burpees + 4 dumbbell ground to overhead / side

Station 3 – 150 Jump ropes

Core:

3 Rounds –

8 Paloff press / side

8 Body saws

Beginner

Strength:

5 Rounds –

6 Kettlebell split squats / side

8 Banded triceps extensions

Metabolic Conditioning:

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 10 Squat jumps + 8 Inverted rows

Station 2 – 6 Burpees + 4 dumbbell ground to overhead / side

Station 3 – 75 Jump ropes

Core:

3 Rounds –

8 Paloff press / side

8 Body saws

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