Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/26/18

December 25, 2018

Intermediate

Strength:

Complete the following every 90 seconds for 5 rounds –

4 Power clean + front squats

Advanced complete
squat cleans

Muscular Endurance:

Complete the following every 75 sec for 6 Rounds –

5 Pull-ups

5 Kettlebell lunges / side

Metabolic Conditioning:

Complete the following for time –

50 Kettlebell swings / 25 Med ball
slams 

40 Kettlebell swings / 20 Med ball
slams 

30 Kettlebell swings / 15 Med ball
slams 

20 Kettlebell swings / 10 Med ball
slams 

10 Kettlebell swings / 5 Med ball
slams

Beginner

Strength:

Complete the following every 90 seconds for 5 rounds –

8 Muscle cleans

Muscular Endurance:

Complete the following every 75 sec for 6 Rounds –

5 Inverted rows

5 Goblet split squats / side

Metabolic Conditioning:

Complete the following for time –

35 Kettlebell swings / 20 Med ball
slams 

25 Kettlebell swings / 15 Med ball
slams 

20 Kettlebell swings / 13 Med ball
slams 

15 Kettlebell swings / 10 Med ball
slams 

10 Kettlebell swings / 5 Med ball
slams

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