Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/4/19

February 03, 2019

Intermediate

Strength:

Every 90 seconds, for 18 minutes (3 sets of each) –

Staiton 1: 6 Back squats @ 31X1

Station 2: 8 Hanging med-ball hamstring curls @ 2111

Station 3: 8 One arm dumbbell rows (left) @ 2111

Station 4: 8 One arm dumbbell rows (right) @ 2111

Muscular Endurance:

Complete as many rounds as possible in 12 minutes of –

4 Dumbbell hang power cleans

8 Dumbbell front squats

12 Dumbbell lunges (6 / side)

Metabolic Conditioning:

Complete 4 rounds of the following
working for 25 seconds at each station with 10 seconds of rest between stations

Staiton 1: Bicycles

Station 2: High knees

Station 3: Flutter kicks

Station 4: Sprints

Beginner

Strength:

Every 90 seconds, for 18 minutes (3 sets of each) –

Staiton 1: 8 Goblet squats @ 30X1

Station 2: 10 Hip bridges @ 2111

Station 3: 8 One arm dumbbell rows (left) @ 2111

Station 4: 8 One arm dumbbell rows (right) @ 2111

Muscular Endurance:

Complete as many rounds as possible in 12 minutes of –

6 Kettlebell high pulls

9 Kettlebell swings

12 Air squats

Metabolic Conditioning:

Complete 4 rounds of the following
working for 25 seconds at each station with 10 seconds of rest between stations

Staiton 1: Bicycles

Station 2: High knees march

Station 3: Flutter kicks

Station 4: Jog

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