Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/18/19

April 17, 2019

Intermediate

Strength:

12 Turkish get ups (6 / side)

Go heavy

Muscular Endurance:

Every 75 seconds for 3 rounds –

8 Dumbbell curls / side

10 Ring assisted pull-ups

10 Supine med ball leg curls

8 Dips

Metabolic Conditioning:

5 – 6 rounds individually for times –

8 Hang power cleans

8 Oblique mountain climbers / side

8 Sprints (30 feet each)

Beginner

Strength:

20 Half Turkish get ups (10 / side)

Go heavy

Muscular Endurance:

Every 75 seconds for 3 rounds –

8 Dumbbell curls / side

8 Ring assisted pull-ups

15 Hip bridges

8 Banded triceps extensions

Metabolic Conditioning:

5 – 6 rounds individually for times –

10 Kettlebell high pulls

8 Oblique mountain climbers / side

6 Jogs (30 feet each)

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