Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/25/19

April 24, 2019

Intermediate

Strength:

Every 90 seconds for 5 rounds –

4 Power cleans

Complete power cleans from the floor

Muscular Endurance:

Complete the following every 90
seconds for 6 rounds –

Station 1: 8 Sumo deadlifts

Station 2: 5 Pull-ups, 8 Push-ups

Complete pull-up negative if you are
unable to complete strict pull-ups yet

Metabolic Conditioning:

Ascending sprint intervals –

Begin by completing 4 30-foot sprints the first minute. Add
one rep each minute until you can no longer complete the required reps within
the minute. You may take as many full rounds of rest as you like, but after
resting you will skip a round. For example, if you choose to rest during round
6, you will begin on round 7.

Beginner

Strength:

Every 90 seconds for 5 rounds –

6 Hang muscle cleans

Muscular Endurance:

Complete the following every 90
seconds for 6 rounds –

Station 1: 10 Sumo kettlebell
deadlifts

Station 2: 6 Inverted rows, 8 plyo-box
push-ups

Metabolic Conditioning:

Ascending run intervals

Begin by running 4 30-foot sections  the first minute. Add one rep each minute
until you can no longer complete the required reps within the minute. You may
take as many full rounds of rest as you like, but after resting you will skip a
round. For example, if you choose to rest during round 6, you will begin on
round 7.

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