Dew It Fitness » WOD 3/27/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/27/19

March 26, 2019

Intermediate

Strength:

5 rounds –

3 Back squats @ 75 – 80%

8 Supine med-ball leg curls

Muscular Endurance:

10 Min AMRAP –

12 Kettlebell swings

10 Lateral box-overs (5 / side)

Metabolic Conditioning:

Complete 4 rounds of the following –

20 Squats

15 High knees / side

10 Sprints (30 ft = 1)

Rest x 2 minutes

*Time your rounds individually completing each round as quickly as possible. Rest 2 minutes between rounds.

Mobility:

Bar hang x accumulate 60 sec

Shoulder pushback x 90 sec / side

Towel stretch x 90 sec / side

Beginner

Strength:

5 rounds –

6 Goblet squats

8 Weighted hip bridges

Muscular Endurance:

10 Min AMRAP –

10 Kettlebell swings

10 Lateral plate-overs (5 / side)

Metabolic Conditioning:

Complete 4 rounds of the following –

15 Squats

10 High knee march / side

6 Runs (30 ft = 1)

Rest x 2 minutes

*Time your rounds individually completing each round as quickly as possible. Rest 2 minutes between rounds.

Mobility:

Bar hang x accumulate 60 sec

Shoulder pushback x 90 sec / side

Towel stretch x 90 sec / side

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