Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/22/18

February 21, 2018

 

Intermediate

Strength:

Barbell squat –

4 x 10 @ 25%

Muscular endurance:

3 Rounds –

10 Supinated pull-ups

10 Push jerks

Metabolic conditioning:

3 Rounds –

Kettlebell swings x 40 sec

Rest x 20 sec

Oblique mountain climbers x 40 sec

Rest x 20 sec

Burpees x 40 sec

Rest x 20 sec

Power cleans x 40 sec

Rest x 20 sec

Core:

Accumulate 3 minutes holding hollow body

Beginner

Strength:

Barbell squat –

4 x 10 @ 25%

Muscular endurance:

3 Rounds –

10 Supinated inverted rows

10 Push presses

Metabolic conditioning:

3 Rounds –

Kettlebell swings x 40 sec

Rest x 20 sec

Oblique mountain climbers x 40 sec

Rest x 20 sec

Burpees x 40 sec

Rest x 20 sec

Power cleans x 40 sec

Rest x 20 sec

Core:

Accumulate 3 minutes holding hollow body

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text