Dew It Fitness » WOD 3/1/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/1/19

February 28, 2019

Intermediate

Strength:

Complete 4 rounds of the Bear Complex every 3 minutes for 18 minutes (6 sets) –       

Power clean

Front squat

Push press or jerk

Back squat

Push press or jerk

Metabolic Conditioning:

In teams of two, with only one person working at a time, complete –

100 Kettlebell swings

80 Seated resistance band rows

75 Barbell thrusters

140 Frog jumps

50 Strict pull-ups (no kipping)

140 Mountain climbers / side

75 Barbell thrusters

80 Bodyweight step-ups (40 / side)

100 Kettlebell swings

*Both athletes perform the resistance band rows, frog jumps, mountain climbers, and step-ups together.

Beginner

Strength:

Complete 3 rounds of the following complex every 3 minutes for 18 minutes (6 sets) –       

6 Kettlebell sumo deadlift high pulls

4 Goblet Squats

2 Press or push presses

4 Goblet Squats

2 Press or push presses

Metabolic Conditioning:

In teams of two, with only one person working at a time, complete –

100 Kettlebell swings

50 Seated resistance band rows

75 Med-ball thrusters

60 Frog jumps

50 Inverted rows

60 Mountain climbers / side

75 Med-ball thrusters

60 Bodyweight step-ups (30 / side)

100 Kettlebell swings

*Both athletes perform the rows, frog jumps, mountain cimbers, and step-ups together.

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