Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/21/19

March 20, 2019

Intermediate

Strength:

Find your one arm snatch one-rep or three-rep max!

Advanced complete
barbell snatch

Muscular Endurance:

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

Station 1: 8 Landmine presses (left) @
21X1

Station 2: 8 Landmine presses (right)
@ 21X1

Station 3: 8 – 10 Supinated inverted rows
@ 2111

Station 4: Plank x 45-60 seconds

Metabolic Conditioning:

6 Rounds for time-

6 Deadlifts

12 Kettlebell swings

60 Jump ropes

Beginner

Strength:

Find your one arm muscle snatch three-rep or five-rep max!

*You can further modify the muscle snatches
by completing high pulls

Muscular Endurance:

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

Station 1: 8 Landmine presses (left) @
21X1

Station 2: 8 Landmine presses (right)
@ 21X1

Station 3: 6 – 8 Supinated inverted rows
@ 2111

Station 4: Plank x 35 – 45 seconds

Metabolic Conditioning:

6 Rounds for time –

10 Kettlebell deadlifts

12 Kettlebell swings

35 Jump ropes

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