Dew It Fitness » WOD 6/17/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/17/19

June 16, 2019

Intermediate

Strength:

5 Sets –

2 Back squats @ 85%

4 Pull-up negatives

Advanced complete weighted pull-up negatives

Metabolic Conditioning:

Every 30 seconds, for 3 minutes (3 sets):

Station 1: Bar hang x 30 seconds

Station 2: Jump squats (touch your pull-up bar) x 20 seconds

Every 30 seconds, for 2 minutes (2 sets):

Station 1: One arm dumbbell thrusters x 30 seconds (15 seconds / arm)

Station 2: High plank shoulder taps x 30 reps

In 10 minutes, complete the following:

Run 400 Meters

Immediately followed by as many rounds and reps as possible of –

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .

In 14 minutes, complete the following:

Run 400 Meters

Immediately followed by as many rounds and reps as possible of –

10 Dumbbell Thrusters

20 V-Ups

Beginner

Strength:

5 Sets –

4 Back squats

6 Ring assisted pull-ups

Metabolic Conditioning:

Every 30 seconds, for 3 minutes (3 sets):

Station 1: Ring assisted pull-up hold x 30 seconds or ALAP

Station 2: Air squats x 20 seconds

Every 30 seconds, for 2 minutes (2 sets):

Station 1: One arm dumbbell thrusters x 30 seconds (15 seconds / arm)

Station 2: High plank shoulder taps x 20 reps or AMAP

In 10 minutes, complete the following:

Run 250 Meters

Immediately followed by as many rounds and reps as possible of –

4 Inverted rows

8 Push-ups from knees

12 Air Squats

Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .

In 14 minutes, complete the following:

Run 250 Meters

Immediately followed by as many rounds and reps as possible of –

10 Dumbbell Thrusters

15 Cocoons

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text