Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/27/18

February 26, 2018

 

Intermediate

Strength:

Back squat 1RM

Muscular endurance:

12 Min AMRAP –

12 Dumbbell power cleans

12 Dumbbell reverse lunges (6 / side)

12 Burpees

Core:

3 Rounds –

Leg raises x 20 sec

Rest x 15 sec

Around the worlds x 20 sec

Rest x 15 sec

Scissor kicks x 20 sec

Rest x 15 sec

Metabolic conditioning:

8 Rounds –

Sprint x 20 sec

Rest x 60 sec

Beginner

Strength:

Back squat 3RM

Muscular endurance:

12 Min AMRAP –

12 Dumbbell power cleans

12 Dumbbell reverse lunges (6 / side)

12 Burpees

Core:

3 Rounds –

Leg raises x 20 sec

Rest x 15 sec

Around the worlds x 20 sec

Rest x 15 sec

Scissor kicks x 20 sec

Rest x 15 sec

Metabolic conditioning:

8 Rounds –

Sprint x 20 sec

Rest x 60 sec

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