Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/28/19

June 27, 2019

 

Intermediate

Strength:

4 Rounds –

Backward sled pull x 75 ft

8 Push-presses

Sled push x 75 ft

12 Hollow body rocks

Metabolic Conditioning:

In teams of 2, alternate stations to complete as many reps of station 1 as possible in 5 minutes –

Station 1: Atomic sit-ups

Station 2: Jump rope

In teams of 2, alternate stations to complete as many reps of station 1 as possible in 5 minutes –

Station 1: Box jump overs

Station 2: Plank

In teams of 2, alternate stations to complete as many reps of station 1 as possible in 5 minutes –

Station 1: Bear crawl

Station 2: Pallof hold

Beginner

Strength:

4 Rounds –

Backward sled pull x 75 ft

8 Dumbbell push-presses

Sled push x 75 ft

8 Hollow body rocks

Metabolic Conditioning:

In teams of 2, alternate stations to complete as many reps of station 1 as possible in 5 minutes –

Station 1: Sit-ups

Station 2: Jump rope

In teams of 2, alternate stations to complete as many reps of station 1 as possible in 5 minutes –

Station 1: Box jumps

Station 2: High plank

In teams of 2, alternate stations to complete as many reps of station 1 as possible in 5 minutes –

Station 1: Bear crawl

Station 2: Pallof hold

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