Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/13/19

May 12, 2019

Intermediate

Strength:

5 Sets –

4 Front squats @ 75%

4 Strict presses @ 75%

Muscular Endurance:

Every 90 seconds for 9 Minutes (3
rounds):

7 Overhead walking lunges / side

Suitcase carry x 90 ft / side

Metabolic Conditioning:

Complete the following for time –

18 Hanging knee raises / 18 Wall balls / 18 Squat thrusts

16 Hanging knee raises / 16 Wall balls / 16 Squat thrusts

14 Hanging knee raises / 14 Wall balls / 14 Squat thrusts

12 Hanging knee raises / 12 Wall balls / 12 Squat thrusts

10 Hanging knee raises / 10 Wall balls / 10 Squat thrusts

Beginner

Strength:

5 Sets –

6 Goblet squats

6 Dumbbell strict presses

Muscular Endurance:

Every 90 seconds for 9 Minutes (3
rounds):

7 Med-ball walking lunges / side

Suitcase carry x 60 ft / side

Metabolic Conditioning:

Complete the following for time –

16 Leg raises / 16 Wall balls / 16 Squat thrusts

14 Leg raises / 14 Wall balls / 14 Squat thrusts

12 Leg raises / 12 Wall balls / 12 Squat thrusts

10 Leg raises / 10 Wall balls / 10 Squat thrusts

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