Dew It Fitness » WOD 3/4/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/4/19

March 03, 2019

Intermediate

Strength:

Complete 4 rounds of the following working for 20 seconds at each station with 35 seconds rest between stations –

Station 1: Barbell reverse lunges

Station 2: Barbell or dumbbell shoulder to overhead (press, push press etc.)

Station 3: Hang power cleans

Metabolic Conditioning:

Complete 5 rounds of the following for time –

12 Thrusters

100 Jump ropes

Complete as many rounds and reps as possible in 8 minutes of –

16 Kettlebell swings

8 Burpees

Beginner

Strength:

Complete 4 rounds of the following working for 20 seconds at each station with 35 seconds rest between stations –

Station 1: Reverse lunges or split squats

Station 2: Alternating dumbbell presses

Station 3: Kettlebell high pulls

Metabolic Conditioning:

Complete 5 rounds of the following for time –

8 Dumbbell thrusters

50 Jump ropes

Complete as many rounds and reps as possible in 8 minutes of –

12 Swings

4 Plyo-box burpees

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