Dew It Fitness » WOD 5/2/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/2/19

May 01, 2019

Intermediate

Strength:

4 rounds –

6 Bulgarian split squats / side @ 1111

6 Floor presses @2111

Muscular Endurance:

Complete 4 rounds of the following working for 20 seconds at each station with 30 seconds rest between stations –

Station 1: Goblet squats

Station 2: Suitcase carry (right)

Station 3: Banded lat push-downs

Station 4: Suitcase carry (left)

Metabolic Conditioning:

5 Rounds –

Walking kettlebell lunges x 60 ft

12 Burpees

Beginner

Strength:

4 rounds –

6 Split squats / side @ 1111

6 Dumbbell floor presses @2111

Muscular Endurance:

Complete 4 rounds of the following working for 20 seconds at each station with 30 seconds rest between stations –

Station 1: Goblet squats

Station 2: Suitcase carry (right)

Station 3: Banded lat push-downs

Station 4: Suitcase carry (left)

Metabolic Conditioning:

5 Rounds –

Walking lunges x 60 ft

8 Plyo-box burpees

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