Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/11/19

April 10, 2019

Intermediate

Strength:

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

8 Deadlifts @3111

8 Bar rows @ 2111

16 Banded lat pushdowns @ 1010

Muscular Endurance:

Every 2 minutes, for 12 minutes (2
sets) of –

Station 1: 8 – 10 Supinated ring rows @
2111

Station 2: 12 Reverse snow angels @
3030

Station 3: Hollow body hold x 45-60
sec

Metabolic Conditioning:

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

Station 1: Frog jumps

Station 2: Jump ropes

Station 3: High knees

Station 4: Hollow
body rocks

Beginner

Strength:

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

8 Kettlebell deadlifts @3111

8 Bar rows @ 2111

16 Banded lat pushdowns @ 1010

Muscular Endurance:

Every 2 minutes, for 12 minutes (2
sets) of –

Station 1: 8 – 10 Supinated ring rows @
2111

Station 2: 12 Reverse snow angels @
3030

Station 3: Hollow body hold x 30 – 45
sec

Metabolic Conditioning:

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

Station 1: Frog jumps

Station 2: Jump ropes

Station 3: High knees

Station 4: Hollow
body rocks

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