Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/12/19

February 11, 2019

Intermediate

Strength:

5 Rounds –

4 Barbell squats

4 One arm strict presses / side

4 Alternating one arm rows / side

Metabolic Conditioning:

Complete one
round of Tabata with each of these movement pairs (4 rounds total):

  1. Odd intervals: Thrusters

Even intervals: Plyo-box
toe taps

  • Odd intervals: Knees to bar

Even intervals: Med ball
slams

  • Odd intervals: Thrusters

Even intervals: Med ball
slams

  • Odd intervals: Knees to bar

Even intervals: Plyo-box toe taps

*One round of Tabata consists of 8, 30 second intervals.
During each interval you will work for the first 20 seconds then rest for the
next 10 seconds. Your score will be the lowest number of reps achieved within
the 8 rounds. Your goal is to get a consistently high number of reps from round
to round.

Advanced
complete toes to bar

Core:

Complete 3 rounds of the following working
for 20 seconds at each station with 10 seconds rest between stations –

Station 1: Dead bugs

Station 2: Knee to elbow from plank

Station 3: Wipers

Beginner

Strength:

5 Rounds –

6 Goblet Squats

6 One arm strict presses / side

6 Alternating one arm rows / side

Metabolic Conditioning:

Complete one
round of Tabata with each of these movement pairs (4 rounds total):

  1. Odd intervals: Medicine ball
    thrusters

Even intervals: Run in
place

  • Odd intervals: Leg raises

Even intervals: Med ball
slams

  • Odd intervals: Medicine ball
    thrusters

Even intervals: Med ball
slams

  • Odd intervals: Leg raises

Even intervals: Run in place

*One round of Tabata consists of 8, 30 second intervals.
During each interval you will work for the first 20 seconds then rest for the
next 10 seconds. Your score will be the lowest number of reps achieved within
the 8 rounds. Your goal is to get a consistently high number of reps from round
to round.

Core:

Complete 3 rounds of the following
working for 20 seconds at each station with 10 seconds rest between stations –

Station 1: Dead bugs

Station 2: Knee to elbow from plank

Station 3: Wipers with knees bent

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text