Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/24/19

April 23, 2019

Intermediate

Strength:

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

OR

Every 2 minutes for 20 minutes (5 sets of each):

Station 1: 4 Barbell lunges / side

Station 2: 1 Strict press, 2 Push-presses, 3 Push-jerks

Metabolic Conditioning:

Complete 3 rounds of the following working for 1 minute at
each station with 15 seconds rest between stations –

Station 1: One arm snatches

Station 2: Lateral box overs

Station 3: Kettlebell swings

Station 4: Plank to T

Count your total reps each round trying to maintain a high
score for each of the three rounds.

Beginner

Strength:

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

OR

Every 2 minutes for 20 minutes (5 sets of each):

Station 1: 5 Walking kettlebell lunges / side

Station 2: 1 Dumbbell strict press, 2 Dumbbell push-presses,
3 Dumbbell push-jerks

Metabolic Conditioning:

Complete 3 rounds of the following working for 1 minute at
each station with 15 seconds rest between stations –

Station 1: One arm muscle snatches

Station 2: Lateral box step-overs

Station 3: Kettlebell swings

Station 4: Plank to T on plyo-box

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