Dew It Fitness » WOD 6/18/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/18/19

June 17, 2019

Intermediate

Strength:

Complete the following every 90 seconds for 9 minutes (6 sets):

Rounds 1 – 2: 8 Hang squat cleans

Rounds 3 – 4: 6 Hang squat cleans

Rounds 5 – 6: 4 Hang squat cleans

Muscular Endurance:

Complete 2 rounds of the following working for 30 seconds at each station –

Station 1: Pallof hold (switch sides between rounds)

Station 2: Lateral monster walk

Station 3: Single leg hip bridge hold (switch sides between rounds)

Station 4: Barbell rows

Station 5: Dynamic Bulgarian split squat jumps (switch sides between rounds)

Move through this quickly with as little rest between movements as possible.

Advanced swap barbell rows for Pendlay rows

Metabolic Conditioning:

12 Min AMRAP –

15 Barbell deadlifts

15 Lateral burpee bar overs

15 Bent knee hip pops (target your lower abs)

Beginner

Strength:

Complete the following every 90 seconds for 9 minutes (6 sets):

Rounds 1 – 2: 8 Hang muscle cleans

Rounds 3 – 4: 6 Hang muscle cleans

Rounds 5 – 6: 4 Hang muscle cleans

Muscular Endurance:

Complete 2 rounds of the following working for 30 seconds at each station –

Station 1: Pallof hold (switch sides between rounds)

Station 2: Banded seated hip abduction

Station 3: Hip bridge hold

Station 4: One arm row (switch sides as needed)

Station 5: Split squats (switch sides between rounds)

Move through this quickly with as little rest between movements as possible.

Metabolic Conditioning:

12 Min AMRAP –

15 Kettlebell deadlifts

6 Push-ups from the knees

6 Squat thrusts

8 Leg raises

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