Dew It Fitness » WOD 5/23/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/23/19

May 22, 2019

Intermediate

Strength:

4 Rounds –

4 Kettlebell lunges / side

4 Push-jerks @ 75%

Muscular Endurance:

EMOM for 9 minutes –

Banded lat push-downs x 40 sec

Band pull-aparts x 40 sec

Weighted hip bridges x 40 sec

Metabolic Conditioning:

Complete 5 Rounds of the following individually for times –

10 Squat thrust box-overs

15 Med ball slams

80 Jump ropes

Rest x 90 sec

Beginner

Strength:

4 Rounds –

4 Kettlebell split squats / side

4 Dumbbell push-presses @ 75%

Muscular Endurance:

EMOM for 9 minutes –

Banded lat push-downs x 30 sec

Band pull-aparts x 30 sec

Weighted hip bridges x 40 sec

Metabolic Conditioning:

Complete 5 Rounds of the following individually for times –

8 Squat thrust box step-ups (squat thrust, step-up left, step-up right)

10 Med ball slams

40 Jump ropes

Rest x 90 sec

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