Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/21/19

June 20, 2019

Intermediate

Strength:

Complete
the following every 2 minutes for 12 minutes (6 sets):

8
Kettlebell push presses

Kettlebell
lunge matrix x 4 steps per leg (forward, lateral, reverse, bowler)

4
Kettlebell squat jumps

Muscular Endurance:

2 sets:

6 Alternating curls / side

6 One arm rows / side

4 Alternating curls / side

4 One arm rows / side

2 Alternating curls / side

2 One arm rows / side

Rest 90 seconds between sets

Metabolic Conditioning:

Complete 3-4 rounds of the following individually for times –

Overhead sandbag carry x 20 meters

Front sandbag carry x 40 meters

Sandbag broad jumps x 10 meters

Back sandbag carry x 40 meters

Run to the starting point, then back to your sandbag

Carry the sandbag back to the starting position

Beginner

Strength:

Complete
the following every 2 minutes for 12 minutes (6 sets):

8
dumbbell push presses

Lunge
matrix x 4 steps per leg (forward, reverse, forward, reverse)

8
Squat jumps

Muscular Endurance:

2 sets:

6 Alternating curls / side

6 One arm rows / side

4 Alternating curls / side

4 One arm rows / side

2 Alternating curls / side

2 One arm rows / side

Rest 90 seconds between sets

Metabolic Conditioning:

Complete 3-4 rounds of the following individually for times –

Overhead med-ball carry x 20 meters

Front med-ball carry x 40 meters

Med-ball bunny hops x 10 meters

Back med-ball carry x 40 meters

Run to the starting point and back to your med-ball

Carry the med-ball back to the starting position

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