Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/12/18

February 11, 2018

 

Intermediate

Strength:

Weighted push-up –

5 x 6

Benchmark Workout: Fran

21 – 15 – 9

Thrusters

Pullups

Core:

3 Rounds –

Plank up-downs x 20 sec

Rest 15 sec

Knee to elbow from high plank x 20 sec

Rest 15 sec

Plank to downward dog x 20 sec

Rest 15 sec

Plank to T x 20 sec

Rest 15 sec

Metabolic conditioning:

6 Min AMRAP –

Complete as many jump ropes as possible

Beginner

Strength:

Floor press –

5 x 6

Benchmark Workout: Fran

21 – 15 – 9

Thrusters

Inverted rows

Core:

3 Rounds –

Plank up-downs x 20 sec

Rest 15 sec

Knee to elbow from high plank x 20 sec

Rest 15 sec

Plank to downward dog x 20 sec

Rest 15 sec

Plank to T x 20 sec

Rest 15 sec

Metabolic conditioning:

6 Min AMRAP –

Complete as many jump ropes as possible

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