Dew It Fitness » WOD 2/19/18
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/19/18

February 18, 2018

 

Intermediate

Strength:

Kettlebell lunge –

4 x 8 / side @ 30%

Muscular endurance:

3 Rounds –

10 Supinated rows

10 Deadlifts

Metabolic conditioning:

6 Min AMRAP –

8 Med ball Russian twists

15 Med ball slams

Rest 3 minutes, then:

6 Min AMRAP –

10 Battle rope slams

12 Flutter kicks / side

Beginner

Strength:

Kettlebell split squat –

4 x 8 / side @ 30%

Muscular endurance:

3 Rounds –

10 Supinated rows

10 Kettlebell deadlifts

Metabolic conditioning:

6 Min AMRAP –

8 Med ball Russian twists

15 Med ball slams

Rest 3 minutes, then:

6 Min AMRAP –

10 Battle rope slams

12 Flutter kicks / side

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