Dew It Fitness » WOD 4/16/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/16/19

April 15, 2019

Intermediate

Strength:

Find your lunge 3 rep-max

Muscular Endurance:

4 Rounds –

8 Deadlifts @31×1

8 Presses @21×1

8 Bar rows @ 21×1

Metabolic Conditioning:

Complete 5 Rounds working for 30 seconds at each station with 10 seconds rest between stations –

Station 1: Pull-ups

Station 2: Med ball slams 

Station 3: Kettlebell swings

Beginner

Strength:

Find your split-squat 5 rep-max

Muscular Endurance:

4 Rounds –

8 Kettlebell deadlifts @31×1

8 Dumbbell presses @21×1

8 Bar rows @ 21×1

Metabolic Conditioning:

Complete 5 Rounds working for 30 seconds at each station with 10 seconds rest between stations –

Station 1: Inverted rows

Station 2: Med ball slams 

Station 3: Kettlebell swings

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