Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/12/19

March 11, 2019

There will be an alternate strength for you if you already completed your press 1RM test!

Intermediate

Strength:

Find your overhead strict press one-rep max!

Muscular Endurance:

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

8 Front squats @ 21X1

8 Hanging med ball hamstring curls @
2111

12 Heavy American kettlebell swings

Plank x 45-60 seconds

Metabolic Conditioning:

Complete 4 rounds of the following
working for 30 seconds at each station with 10 seconds rest between stations –

Station 1: Sit-ups

Station 2: Mountain climbers

Station 3: Lunges

Station 4: Sprints

Beginner

Strength:

Find your overhead strict press five-rep max!

Muscular Endurance:

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

8 Goblet squats @ 21X1

8 Hip bridges @ 2112

12 Russian kettlebell swings

Plank x 30 – 45 seconds

Metabolic Conditioning:

Complete 4 rounds of the following
working for 30 seconds at each station with 10 seconds rest between stations –

Station 1: Sit-ups

Station 2: Mountain climbers on
plyo-box

Station 3: Split squats

Station 4: Jog

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