Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/10/19

April 09, 2019

Intermediate

Strength:

Every 90 seconds for 6 rounds –

Intervals 1 & 2: 5 Power clean + front squats

Intervals 3 & 4: 4 Power clean + front squats

Intervals 5 & 6: 3 Power clean + front squats

Advanced
complete squat cleans

Muscular Endurance:

4 – 5 Rounds –

1 Strict press, 2 push presses, 3 push
jerks

5 Kettlebell good mornings (heavy)

7 Ring assisted pull-ups

Metabolic Conditioning:

4 Rounds timed individually –

6 Med ball tomahawk slams / side

20 American kettlebell swings

4 Sprints (60 feet each)

Rest about two and a half minutes between rounds.

Beginner

Strength:

Every 90 seconds for 6 rounds –

Intervals 1 & 2: 7 Kettlebell sumo deadlift high pulls

Intervals 3 & 4: 5 Kettlebell sumo deadlift high pulls

Intervals 5 & 6: 3 Kettlebell sumo deadlift high pulls

Muscular Endurance:

4 – 5 Rounds –

2 Dumbbell strict presses, 4 Dumbbell push
presses

7 Kettlebell good mornings

7 Ring assisted pull-ups

Metabolic Conditioning:

4 Rounds timed individually –

10 Med ball slams

16 Kettlebell swings

3 Runs (60 feet each)

Rest about two and a half minutes between rounds.

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