Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/31/18

December 30, 2018

Intermediate

Strength:

6 Rounds –

3 Barbell box squats

5 Dips

Metabolic Conditioning:

Complete the following for time:

300 Jump ropes

30 One arm snatches / side

30 Push-Ups

300 Jump ropes

20 One arm snatches / side

20 Push-Ups

300 Jump ropes

10 One arm snatches / side

10 Push-Ups

300 Jump ropes

Core:

4 Rounds –

Hollow body rocks x 20 sec

Rest x 10 sec

Knee to elbow from plank (outside) x 20 sec

Rest x 10 sec

Bicycles x 20 sec

Rest x 10 sec

Beginner

Strength:

5 Rounds –

5 Barbell box squats

7 Resistance band triceps extensions

Metabolic Conditioning:

Complete the following for time:

200 Jump ropes

20 One arm snatches / side

20 Push-Ups

200 Jump ropes

15 One arm snatches / side

15 Push-Ups

200 Jump ropes

10 One arm snatches / side

10 Push-Ups

200 Jump ropes

Core:

4 Rounds –

Hollow body rocks x 20 sec

Rest x 10 sec

Knee to elbow from plank (outside) x 20 sec

Rest x 10 sec

Bicycles x 20 sec

Rest x 10 sec

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