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

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/6/19

June 05, 2019

Intermediate

Strength:

Complete one round of the following complex every 2.5 minutes for 10 minutes (4 sets):

5 Hang power cleans

4 Front rack reverse lunges (2 / side)

3 Push jerks

Metabolic Conditioning:

Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –

Station 1: Pull-ups

Station 2: Lateral box-overs

Station 3: Alternating dumbbell rows

Station 4: Bicycles

Station 5: Dumbbell punches

Beginner

Strength:

Complete one round of the following complex every 2.5 minutes for 10 minutes (4 sets):

7 Dumbbell hang power cleans

6 Dumbbell reverse lunges (3 / side)

5 Dumbbell push presses

Metabolic Conditioning:

Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –

Station 1: Inverted rows

Station 2: Lateral box-overs

Station 3: Alternating dumbbell rows

Station 4: Bicycles

Station 5: Dumbbell punches

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text