Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/16/19

May 15, 2019

Intermediate

Strength:

5
Rounds –

3
Back squats @ 80%

3
Push presses @ 60% of your jerk 1RM

Muscular Endurance:

4 Rounds –

Supinated pull-up hold x 15 sec

Chair pose x 20 sec

Handstand x 15 sec

Static lunge x 10 sec / side

Metabolic Conditioning:

Complete 5 rounds working for 25 seconds at each station with
15 seconds rest between stations –

Station 1: Med ball muscle clean to thruster

Station 2: Agility ladder med ball slams

Station 3: Med ball bear hug chops

Station 4: Med ball squat thrust to push-up and row

Station 5: Med ball slam tuck jumps

Beginner

Strength:

5
Rounds –

5
Back squats

5
Dumbbell push presses

Muscular Endurance:

4 Rounds –

Supinated inverted row hold x 15 sec

Chair pose x 20 sec

Plyo-box pike x 15 sec

Static lunge x 10 sec / side

Metabolic Conditioning:

Complete 5 rounds working for 25 seconds at each station with
15 seconds rest between stations –

Station 1: Med ball muscle clean to thruster

Station 2: Agility ladder med ball slams

Station 3: Med ball bear hug chops

Station 4: Med ball squat thrust to push-up and row

Station 5: Med ball slam tuck jumps

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