Dew It Fitness » WOD 5/17/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/17/19

May 16, 2019

Intermediate

Strength:

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

4 Power cleans

Complete the following every 90 seconds for 9 minutes (4 sets):

5 Sumo deadlifts @ 70 – 80%

*The sumo deadlift may be harder, the same as, or easier than a standard deadlift. This largely depends on your body’s proportions and range of motion. Adjust your percentage accordingly.

Metabolic Conditioning:

Complete the following in teams of 2 with one person working at a time –

Buy in: Bear crawl x  120 meters (6 times down & back)

80 Pull-ups (switching every 5 reps)

100 Box jumps (switching every 5 reps)

120 Weighted sit-ups (switching every 5 reps)

200 Frog jumps (switching every 20 reps)

Cash out: Run x 400 meters (1 lap around gym)

* Complete the buy-in and cash-out together with your partner

Beginner

Strength:

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

6 Muscle cleans

Complete the following every 90 seconds for 9 minutes (4 sets):

8 Sumo deadlifts

*The sumo deadlift may be harder, the same as, or easier than a standard deadlift. This largely depends on your body’s proportions and range of motion. Adjust your percentage accordingly.

Metabolic Conditioning:

Complete the following in teams of 2 with one person working at a time –

Complete the following in teams of 2 with one person working at a time –

Buy in: Bear crawl x 80 meters (4 times down & back)

80 Inverted rows (switching every 5 reps)

80 Box jumps (switching every 5 reps)

120 Sit-ups (switching every 5 reps)

160 Frog jumps (switching every 20 reps)

Cash out: Run x 400 meters (1 lap around gym)

* Complete the buy-in and cash-out together with your partner

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