Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/1/19

April 30, 2019

Intermediate

Strength:

5 rounds –

6 Sumo deadlifts

2 Rope climbs

Muscular Endurance:

4 Rounds –

6 Natural hamstring curls

6 Dips

6 TRX supinated inverted rows

Metabolic Conditioning:

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

Station 1: Dumbbell punches

Station 2: Frog jumps

Station 3: Dumbbell half squat to curl and press

Station 4: Plyo-box toe taps

Beginner

Strength:

5 rounds –

6 Sumo deadlifts

2 Lying to standing rope climbs

Muscular Endurance:

4 Rounds –

10 Hip bridges

8 Banded triceps push-downs

6 TRX supinated inverted rows

Metabolic Conditioning:

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

Station 1: Dumbbell punches

Station 2: Frog jumps

Station 3: Dumbbell half squat to curl and press

Station 4: Plate toe taps

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