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

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/19/19

March 18, 2019

Intermediate

Strength:

Find your back squat one-rep or three-rep max!

Metabolic Conditioning:

Complete 4 Rounds of the following working for 20 seconds at each station with 10 seconds rest between stations –

Station 1: Pull-ups

Station 2: Bicycle kicks

Station 3: Med ball slams

Station 4: Sprints

Mobility:

Banded pull-up bar hip stretch x 2 minutes

Seated pidgeon stretch x 60 sec / side

Standing hip flexor stretch x 60 sec / side

Beginner

Strength:

Find your back squat three or five-rep max!

Metabolic Conditioning:

Complete 6 Rounds of the following working for 20 seconds at each station with 10 seconds rest between stations –

Station 1: Inverted rows

Station 2: Bicycle kicks

Station 3: Med ball slams

Station 4: Run

Mobility:

Banded pull-up bar hip stretch x 2 minutes

Seated pidgeon stretch x 60 sec / side

Standing hip flexor stretch x 60 sec / side

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