Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/23/19

April 22, 2019

Intermediate

Strength:

Choose a one-rep max to make up or re-test

OR

4 Rounds –

6 Front squats @ 60 – 65%

8 Supinated ring assisted pull-ups

Muscular Endurance:

4 Rounds –

8 Barbell curls

8 Dips

Banded farmer carry x 180 ft

Metabolic Conditioning:

8 Rounds –

10 Med ball squat jumps

10 Med ball slams

10 Squat thrusts

Beginner

Strength:

Choose a one-rep max to make up or re-test

OR

4 Rounds –

6 Front squats @ 60 – 65%

8 Supinated ring assisted pull-ups

Muscular Endurance:

4 Rounds –

8 Barbell curls

10 Resistance band triceps extensions

Farmer carry x 180 ft

Metabolic Conditioning:

8 Rounds –

8 Squat jumps

10 Med ball slams

8 Squat thrusts

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text