Dew It Fitness » WOD 6/26/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/26/19

June 25, 2019

Intermediate

Strength:

Complete 3 rounds of the following every 2 minutes 30 sec for 5 minutes (2 sets):

3 Clean deadlifts

3 Hang power cleans

3 Power cleans

Increase weight, then…

Complete 2 rounds of the following every 2 minutes 6 minutes (3 sets):

2 Clean deadlifts

2 Power cleans

3 Rounds –

4 Kettlebell lateral step-ups / side (Heavy)

4 Weighted push-ups

Metabolic Conditioning:

6 Rounds for time –

10 Landmine tight twists (5 / side)

12 One arm kettlebell swings (6 / side)

14 Lunges (7 / side)

Beginner

Strength:

Complete 2-3 rounds of the following every 2 minutes 30 sec for 5 minutes (2 sets):

3 Clean tracers

3 Hanging high pulls

3 Hanging muscle cleans

Complete 2 rounds of the following every 2 minutes 6 minutes (3 sets):

2 Hanging high pulls

2 Hanging muscle cleans

2 Hang power cleans

3 Rounds –

4 Step-ups / side

4 Push-up negatives

Metabolic Conditioning:

6 Rounds for time –

14 Battle rope hip tosses (7 / side)

14 Kettlebell swings

14 Squats

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