Dew It Fitness » WOD 5/15/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/15/19

May 14, 2019

Intermediate

Strength:

Complete the following every 90 seconds for 12.5 minutes (5 sets):

4 Hang power snatches

Muscular Endurance:

4 Rounds –

5 Dips

5 Barbell rows

3 Step ups / side

Metabolic Conditioning:

Complete 5 rounds working for 40 seconds at each station with 20 seconds rest between stations –

Station 1: Sled push

Station 2: Kettebell swings

Station 3: Plank

Beginner

Strength:

Complete the following every 90 seconds for 12.5 minutes (5 sets):

5 One arm snatches / side

Muscular Endurance:

3 Rounds –

8 Banded triceps extensions

8 Barbell rows

5 Step ups / side

Metabolic Conditioning:

Complete 5 rounds working for 40 seconds at each station with 20 seconds rest between stations –

Station 1: Sled push

Station 2: Kettebell swings

Station 3: Plank

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