Dew It Fitness » WOD 3/18/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/18/19

March 17, 2019

Intermediate

Strength:

Snatch technique

Every 75 sec for 6 rounds –

Minutes 1 – 2: 6 One arm snatches / side

Minutes 3 – 4: 5 One arm snatches / side

Minutes 5 – 6: 4 One arm snatches / side

Advanced complete barbell snatches

Metabolic Conditioning:

6 Rounds –

6 Push-ups

8 Push presses

10 Russian twists / side

12 Kettlebell deadlifts

Mobility:

Banded deep squat stretch x 2 minutes

Pidgeon stretch x 90 sec / side

Hip flexor stretch x 90 sec / side

Miley stretch x 90 sec

Beginner

Strength:

Snatch technique

Every 75 sec for 6 rounds –

Minutes 1 – 2: 6 One arm muscle snatches / side

Minutes 3 – 4: 5 One arm muscle snatches / side

Minutes 5 – 6: 4 One arm muscle snatches / side

*You can further modify the muscle snatches by completing high pulls

Metabolic Conditioning:

6 Rounds –

6 Push-ups on plyo-box

6 Push presses

8 Russian twists / side

10 Kettlebell deadlifts

Mobility:

Deep squat stretch x 2 minutes

Modified pidgeon stretch x 90 sec / side

Hip flexor stretch x 90 sec / side

Miley stretch x 90 sec

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