Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/23/18

February 22, 2018

 

Intermediate

Strength:

One arm row –

4 x 8 / side @ 25%

Muscular endurance:

4 Rounds –

8 Deadlifts

8 Hollow body chest presses

Core:

3 Rounds –

8 Side plank to lateral crunch / side

6 Handstand cross touches / side

Metabolic conditioning:

Sprint x 12 sec and record distance traveled

Rest x 25 sec

Repeat for as many rounds as possible at the recorded distance. Stop once you can no longer reach your original distance within the 12 sec.

Beginner

Strength:

One arm row –

4 x 8 / side @ 25%

Muscular endurance:

4 Rounds –

8 Deadlifts

8 Hollow body chest presses

Core:

3 Rounds –

8 Lateral crunches / side

6 Cross touches / side

Metabolic conditioning:

Sprint x 12 sec and record distance traveled

Rest x 25 sec

Repeat for as many rounds as possible at the recorded distance. Stop once you can no longer reach your original distance within the 12 sec.

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