Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/27/16

September 26, 2016

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Intermediate

Strength:

Strict press – 6 /4,4/2,2,2

Muscular Endurance:

6 Rounds –

100 foot Suitcase carry

10 Atomic sit-ups

10 American kettlebell swings *Heavy*

Metcon:

15 Sec on, 5 sec off of –

  1. Alternating waves w/ side step
  2. Outward spirals
  3. Power slams
  1. Stage coach lunge
  2. Criss – cross apple sauce
  3. Hip toss

Beginner 

Strength:

Strict press – 6 /4,4/2,2,2

Muscular Endurance:

6 Rounds –

100 foot Suitcase carry

10 Weighted sit-ups

10 American kettlebell swings *Heavy*

Metcon:

15 Sec on, 5 sec off of –

  1. Alternating waves w/ side step
  2. Outward spirals
  3. Power slams
  1. Stage coach lunge
  2. Criss – cross apple sauce
  3. Hip toss
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