Dew It Fitness » WOD 7/5/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/5/19

July 04, 2019

Intermediate

Strength:

Complete the following every 2 minutes for 8 minutes (4 sets):

2 Hang power snatches

Rest 10 – 20 seconds

2 Hang power snatches

Muscular Endurance:

3 Rounds –

3 – 5 Rack pulls @ 100% of deadlift max

2 Rounds –

12 – 15 Pendlay rows

Metabolic Conditioning:

Complete the following as quickly as possible in teams of two with one partner working at a time –

80 Partner plank ups

120 Tuck jumps

160 Sit-ups

200 Battle rope slams

Beginner

Strength:

Complete the following every 2 minutes for 8 minutes (4 sets):

3 One arm snatches / side

Rest 10 – 20 seconds

2 One arm snatches / side

Muscular Endurance:

3 Rounds –

8 Kettlebell half deadlifts

2 Rounds –

7 One arm rows / side

Metabolic Conditioning:

Complete the following as quickly as possible in teams of two with one partner working at a time –

60 Partner plank high fives / side

80 Squat jumps

100 Sit-ups

140 Battle rope slams

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