Dew It Fitness » WOD 5/3/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/3/19

May 02, 2019

Intermediate

Strength:

Every 2 min 30 seconds for 12.5 minutes, complete 4 rounds of the bear complex –

Bear complex:

Clean

Front squat

Shoulder to overhead

Back squat

Shoulder to overhead

*Advanced may complete squat cleans and thrusters, however all movements should be smooth and controlled.

Metabolic Conditioning:

Complete the following in teams of two for time with one partner working at a time –

30 Renegade man-makers (switching partners every 3 reps)

100 Pull-ups (switching partners every 5 reps)

60 Atomic sit-ups (switching partners every 5 reps)

140 American Kettlebell swings (switching partners every 10 reps)

Beginner

Strength:

Every 2 min 30 seconds for 12.5 minutes, complete 3 rounds of the following –

3 Muscle cleans

3 Front squat

3 Shoulder to overhead

Metabolic Conditioning:

Complete the following in teams of two for time with one partner working at a time –

50 Burpees (switching partners every 5 reps)

80 Inverted rows (switching partners every 5 reps)

80 Sit-ups (switching partners every 5 reps)

120 Kettlebell swings (switching partners every 10 reps)

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