Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/1/19

January 31, 2019

Intermediate

Strength:

Every 90 seconds for  rounds –

Rounds 1 – 2: 6 One arm snatches / side

Rounds 3 – 4: 4 One arm snatches / side

Rounds 5 – 7: 2 One arm snatches / side

Metabolic Conditioning:

Alternate repetitions with a partner
to complete the following for time –

50 Deadlifts

60 Barbell ground to overheads

70 Pull-ups

80 Box jumps

Teams begin with both partners holding
their deadlift bar in the upright position. Partner A competes one deadlift,
then holds the bar while partner B completes a deadlift. Teams continue in this
fashion for the remainder of the workout. Reps are cumulative with your
partner.

*While completing deadlifts, rest holding
the bar in the upright position. While completing ground to overhead, rest holding
the bar overhead. While completing pull-ups, rest hanging from the bar. While
completing box jumps, rest while in a squat hold.

Finisher:

Complete 5 rounds with a partner for
times –

Partner A: Sprint x 4 60-foot sprints

Partner B: Sprint x 4 60-foot sprints

Partner A: Sprint x 4 60-foot sprints

Partner B: Sprint x 4 60-foot sprints

Partner A begins by completing 4 down
and back sprints, then tags in partner B who completes 4 down and back sprints
and then tags partner A back in for another 4 sprints. Partner B will then
finish the round with the final 4 sprints before resting.

Beginner

Strength:

Every 90 seconds for  rounds –

Rounds 1 – 2: 8 High pulls / side

Rounds 3 – 4: 6 High pulls / side

Rounds 5 – 7: 4 High pulls / side

Metabolic Conditioning:

Alternate repetitions with a partner
to complete the following for time –

80 Kettlebell deadlifts

80 Medicine ball ground to overheads

80 Inverted rows

80 Box step-ups

Teams begin with both partners holding
their kettlebell in the upright position. Partner A competes one deadlift, then
holds the kettlebell while partner B completes a deadlift. Teams continue in
this fashion for the remainder of the workout. Reps are cumulative with your
partner.

*While completing deadlifts, rest holding
the kettlebell in the upright position. While completing ground to overhead,
rest holding the medicine ball overhead. While completing inverted rows, rest hanging
from the rings. While completing box step-ups, rest while in a squat hold.

Finisher:

Complete 5 rounds with a partner for
times –

Partner A: Sprint x 3 60-foot sprints

Partner B: Sprint x 3 60-foot sprints

Partner A: Sprint x 3 60-foot sprints

Partner B: Sprint x 3 60-foot sprints

Partner A begins by completing 3 down
and back sprints, then tags in partner B who completes 4 down and back sprints
and then tags partner A back in for another 4 sprints. Partner B will then
finish the round with the final 3 sprints before resting.

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text