Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/28/19

February 27, 2019

Intermediate

Strength:

5 Rounds –

5 Sumo deadlifts

20 Resistance band lat push-downs

5 One arm rows / side

Muscular Endurance:

4 Rounds –

Superman rocks x 20 sec

Pull-up hold x 15 sec or ALAP

Bar hang x 30 sec (scapula retracted and deptressed x ALAP)

Chair pose x 25 sec

Metabolic Conditioning:

Complete 4 rounds of the following
working for 40 seconds at each station with 15 seconds rest between stations –

Station 1: Push-ups

Station 2: Cross touches

Station 3: Med-ball slams

Station 4: High knees

Beginner

Strength:

5 Rounds –

8 Kettlebell sumo deadlifts

20 Resistance band lat push-downs

6 One arm rows / side

Muscular Endurance:

4 Rounds –

Superman hold x 20 sec or ALAP

Inverted row hold x 15 sec

Bar hang x 30 sec or ALAP

Chair pose x 25 sec

Metabolic Conditioning:

Complete 4 rounds of the following
working for 40 seconds at each station with 15 seconds rest between stations –

Station 1: Push-ups from the knees

Station 2: Knee to elbow cross touches

Station 3: Med-ball slams

Station 4: High knees march

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