Dew It Fitness » WOD 5/29/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/29/19

May 28, 2019

Intermediate

Strength:

Complete the following every 90 seconds for 6 sets –

Rounds 1 – 3: 5 Power cleans (from the floor)

Rounds 4 – 5: 3 Power cleans (from the floor)

Muscular Endurance:

3 Rounds –

6 Floor presses @ 70%

6 One arm rows / side

Metabolic Conditioning:

As many rounds as it takes –

6 Med-ball clean to thruster to throw

6 Burpees

Sprint

We will be using the field outside the gym. Starting on one side of the field, complete 6 reps of the first exercise throwing the med ball as far as possible. After six reps, drop down and complete 6 burpees then sprint down to the under end of the field and back to your medicine ball. Continue cycling through the workout until you have moved your medicine ball down the field and back.

Beginner

Strength:

Complete the following every 90 seconds for 6 sets –

Rounds 1 – 3: 7 Hang muscle cleans

Rounds 4 – 5: 5 Hang muscle cleans

Muscular Endurance:

3 Rounds –

6 Isometric floor press / side

6 One arm rows / side

Metabolic Conditioning:

As many rounds as it takes –

6 Med-ball clean to thruster to throw

3 Burpees

Run

We will be using the field outside the gym. Starting on one side of the field, complete 6 reps of the first exercise throwing the med ball as far as possible. After six reps, drop down and complete 6 burpees then sprint down to the under end of the field and back to your medicine ball. Continue cycling through the workout until you have moved your medicine ball down the field and back.

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