Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/20/19

February 19, 2019

Intermediate

Strength:

Complete the following every 90 seconds, for 18 minutes (3 rounds)

Station 1 – 10 Back squats @ 30X1

Station 2 – 8 Hanging med ball hamstring curls @ 2111

Station 3 – 10 One arm dumbbell rows (left) @ 2111

Station 4 – 10 One arm dumbbell rows (right) @ 2111

Metabolic Conditioning:

4 Min AMRAP –

16 Dumbbell snatches (8 / side)

20 Seated resistance band rows

24 Battle rope slams

Rest x 90 sec

4 Min AMRAP –

16 Dumbbell snatches (8 / side)

20 Seated resistance band rows

24 Battle rope slams

Rest x 90 sec

4 Min AMRAP –

16 Dumbbell snatches (8 / side)

20 Seated resistance band rows

24 Battle rope slams

Core:

4 Rounds –

Plank x 30 sec

Rest x 30 sec

Complete weighted planks if possible

Beginner

Strength:

Complete the following every 90 seconds, for 18 minutes (3 rounds)

Station 1 – 10 Goblet squats @ 30X1

Station 2 – 10 Hip bridges @ 2111

Station 3 – 10 One arm dumbbell rows (left)

Station 4 – 10 One arm dumbbell rows (right)

Metabolic Conditioning:

4 Min AMRAP –

12 Dumbbell squat to curl and press

16 Seated resistance band rows

20 Battle rope stage coach waves

Rest x 90 sec

4 Min AMRAP –

12 Dumbbell squat to curl and press

16 Seated resistance band rows

20 Battle rope stage coach waves

Rest x 90 sec

4 Min AMRAP –

12 Dumbbell squat to curl and press

16 Seated resistance band rows

20 Battle rope stage coach waves

Core:

4 Rounds –

Plank x 20 sec

Rest x 40 sec

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