Dew It Fitness » WOD 6/5/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/5/19

June 04, 2019

Intermediate

Strength:

4 Rounds –

5 Back squats @ 75%

5 Supinated pull-up negatives

Muscular Endurance:

3 Rounds –

4 Turkish get ups (2 / side)

Farmer carry x 100 meters

Metabolic Conditioning:

Complete 3-4 rounds of the following individually for times –

Overhead sandbag carry x 20 meters

Front sandbag carry x 40 meters

Sandbag broad jumps x 10 meters

Back sandbag carry x 40 meters

Run to the starting point and back to your sandbag

Carry the sandbag back to the starting position

Beginner

Strength:

4 Rounds –

5 Back squats

8 Seated supinated band pull-downs

Muscular Endurance:

3 Rounds –

8 Half Turkish get ups (4 / side)

Farmer carry x 100 meters

Metabolic Conditioning:

Complete 3-4 rounds of the following individually for times –

Overhead med-ball carry x 20 meters

Front med-ball carry x 40 meters

Med-ball bunny hops x 10 meters

Back med-ball carry x 40 meters

Run to the starting point and back to your med-ball

Carry the med-ball back to the starting position

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