Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/13/19

February 12, 2019

Intermediate

Strength:

6 Rounds –

3 Barbell Lunges / side

5 Dips

5 Supinated pull-ups

Muscular Endurance:

4 Rounds –

Pull-up hold to bar hang x 40 sec

Superman rocks x 20 sec

Handstand hold x 15 sec

Side plank x 25 sec / side

Metabolic Conditioning:

4 Rounds –

15 Dumbbell burpees

25 Kettlebell swings

35 Wall climbers / side

Beginner

Strength:

6 Rounds –

3 Barbell Lunges / side

5 Dips

5 Supinated pull-ups

Muscular Endurance:

4 Rounds –

Inverted row hold to ring hang x 40 sec

Superman hold x 20 sec

Plyo-box pike x 15 sec

Side plank on box x 25 sec / side

Metabolic Conditioning:

4 Rounds –

8 Burpees

20 Kettlebell swings

25 Mountain climbers / side

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