Dew It Fitness » WOD 5/21/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/21/19

May 20, 2019

Intermediate

Strength:

Complete the following every 90 seconds for 6 rounds –

Rounds 1 – 2: 6 Hang power snatches

Rounds 3 – 4: 5 Hang power snatches

Rounds 5 – 6: 4 Hang power snatches

Muscular Endurance:

3 Rounds –

8 Goblet squat jumps

8 Hanging hamstring curls

8 Supinated ring assisted pull-ups

Metabolic Conditioning:

Complete 5 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –

Station 1: Alternating dumbbell rows

Station 2: Russian twists

Station 3: Wall balls

Station 4: High knees

Beginner

Strength:

Complete the following every 90 seconds for 6 rounds –

Rounds 1 – 2: 6 One arm snatches / side

Rounds 3 – 4: 5 One arm snatches / side

Rounds 5 – 6: 4 One arm snatches / side

Muscular Endurance:

3 Rounds –

8 Goblet squats

8 Weighted hip bridges

8 Supinated inverted rows

Metabolic Conditioning:

Complete 5 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –

Station 1: Alternating dumbbell rows

Station 2: Russian twists

Station 3: Wall balls

Station 4: High knees

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