Dew It Fitness » WOD 4/15/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/15/19

April 14, 2019

Intermediate

Strength:

Find your lunge 3 rep-max

Muscular Endurance:

Complete 4 Rounds working for 15 seconds at each station with 25 seconds rest between stations –

Station 1: Goblet squats

Station 2: Supinated ring assisted pull-ups

Station 3: Dumbbell skull crushers

Station 4: Dumbbell or kettlebell cleans

Metabolic Conditioning:

6 Rounds –

8 Push-ups

10 Tuck jumps

12 Jumping lunges (6 / side)

14 Bicycles (7 / side)

Beginner

Strength:

Find your split squat 5 rep-max

Muscular Endurance:

Complete 4 Rounds working for 15 seconds at each station with 25 seconds rest between stations –

Station 1: Goblet squats

Station 2: Supinated inverted rows

Station 3: Dumbbell skull crushers

Station 4: Kettlebell sumo deadlift high pulls

Metabolic Conditioning:

5 Rounds –

6 Push-ups from the knees

8 Tall jumps

10 Split squats (5 / side)

12 Bicycles (6 / side)

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text