Dew It Fitness » WOD 9/15/16
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/15/16

September 14, 2016
IMG_20160914_070744 (1)

Squatters Have Rights Too!

 

Intermediate

Strength:

Push press 3 x 5

Add 20% to push press weight, then:

Push jerk  – 3 x 5

Muscular Endurance

Kettlebell pyramid – 4/5/6/7/6/5/4   (reps)

Squat clean / arm

Snatch / arm

Swing / arm

Figure 8 / direction

Around the world / direction

*All exercises are to be performed one arm. Round one is four reps per arm (or direction) of each exercise, round two is five, etc.

** 5 Burpees every time kettlebell touches the floor

Metcon:

20 Box jump / 15 mountain climbers

15 Box jump / 30 mountain climbers

10 Box jump / 45 mountain climbers

Beginner 

Strength:

Strict press  – 3 x 8

Add 20% to strict press weight, then:

Push Press  – 3 x 8

Muscular Endurance

Kettlebell pyramid –3 /4/5/6/5/4/3   (reps)

KB Squat / arm

High pull / arm

Swing / arm

Figure 8 / direction

Around the world / direction

*All exercises are to be performed one arm. Round one is three reps per arm (or direction) of each exercise, round two is four, etc.

** 3 Burpees every time kettlebell touches the floor

Metcon:

15 Box jump / 10 mountain climbers

10 Box jump / 20 mountain climbers

5 Box jump / 30 mountain climbers

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text