Dew It Fitness » WOD 5/22/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/22/19

May 21, 2019

Intermediate

Strength:

Complete the following every 90 seconds for 5 rounds –

Rounds 1 – 3: 5 Power cleans

Rounds 4 – 5: 3 Power cleans

Muscular Endurance:

4 Rounds –

6 Sumo deadlifts ≈ 65%

5 Pull-up negatives

Metabolic Conditioning:

3 Rounds –

30 Kettlebell cleans (15 / side)

30 Russian kettlebell swings

30 Frog jumps

Run x 400 meters (1 lap)

Beginner

Strength:

Complete the following every 90 seconds for 5 rounds –

Rounds 1 – 3: 7 Hang muscle cleans

Rounds 4 – 5: 4 Hang muscle cleans

Muscular Endurance:

4 Rounds –

6 Sumo kettlebell deadlifts (go heavy)

5 Ring assisted pull-up negatives

Metabolic Conditioning:

3 Rounds –

20 Dumbbell or med-ball cleans

30 Russian kettlebell swings

30 Frog jumps

Run x 250 meters

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