Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/27/19

February 26, 2019

Intermediate

Strength:

Every 90 seconds for 13.5 minutes (3 sets) –

Station 1: 14 – 18 Banded leg curls @ 1010

Station 2: 8 Supinated inverted rows @ 2111

Station 3: 8 Goblet squats @ 3211

Muscular Endurance:

Every 2 minutes, for 18 minutes (3 rounds) –

Station 1: 25 Russian kettlebell swings

Station 2: 10 Barbell rollouts @ 3111

Station 3: Side plank x 45 seconds / side

Metabolic Conditioning:

Complete 3 rounds of the following
working for 35 seconds at each station with 10 seconds rest between stations –

Station 1: Hang power cleans

Station 2: Pike jumps

Station 3: Pull-ups

Station 4: Squat thrusts

Beginner

Strength:

Every 90 seconds for 13.5 minutes (3 sets) –

Station 1: 14 – 18 Banded leg curls

Station 2: 10 Supinated inverted rows

Station 3: 8 Goblet squats @ 3211

Muscular Endurance:

Every 2 minutes, for 18 minutes (3 rounds) –

Station 1: 20 Russian kettlebell swings

Station 2: 8 Inchworm walkouts @ 3111

Station 3: Side plank x 30 seconds / side

Metabolic Conditioning:

Complete 3 rounds of the following
working for 35 seconds at each station with 10 seconds rest between stations –

Station 1: Kettlebell high pulls

Station 2: Plank to downward dog (slow
and controlled)

Station 3: Inverted rows

Station 4: Squat thrusts on box

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