Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/19/16

September 18, 2016

satgolf

 

Intermediate

Strength:

Weighted pushup  – 6 x 5

Muscular Endurance:

8 minute AMRAP –

4 sprinter step ups / side

Hang power snatch x 10 or

5 / side using DB or KB

Metcon:

EMOM for 15 minutes or ALAP –

5 Supinated Pullup

10 Sit-up

15 Squats

*Modify to (4,8,12) or (3,6,9) if needed.

Beginner 

Strength:

Strict pushup – 6 x 5

Muscular Endurance:

8 minute AMRAP –

4 sprinter step ups / side

5 Dumbbell or kettlebell snatch / side

Metcon:

EMOM for 15 minutes or ALAP –

4 Supinated inverted row

8 Sit-up

12 Squats

*Modify to (3,6,9) or (2,4,6) if needed.

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