Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/12/17

December 11, 2017

 

Intermediate

Strength:

Push press –

5 x 5 @ 80 – 90% of press 1RM

Muscular Endurance:

4 Rounds –

Supinated pull-up hold x 15 sec

Bar hang x 30 sec

Handstand x 25 sec

Hollow body x 30 sec

Metabolic Conditioning:

10 Min AMRAP –

12 Kettlebell deadlifts

Burpee broad jump x 60 ft

8 Scissor kicks / side

Beginner

Strength:

Push press –

5 x 5

Muscular Endurance:

4 Rounds –

Supinated pull-up hold x 10 sec

Bar hang x 20 sec

Plyobox pike x 25 sec

Hollow body x 30 sec

Metabolic Conditioning:

10 Min AMRAP –

12 Kettlebell deadlifts

Burpee broad jump x 60 ft

8 Scissor kicks / side

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