Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/20/19

May 19, 2019

Intermediate

Strength:

4
Rounds –

3
Step ups / side

5
Floor presses @ 80%

Muscular Endurance:

4 Rounds –

Pull-up hold x 10 sec

Push-up hold x 12 sec

Side plank x 20 sec / side

Weighted hip bridge hold x 20 sec

Metabolic Conditioning:

5 Rounds –

10 Dumbbell burpees

10 Pull-ups

20 Flutter kicks / side

Beginner

Strength:

4
Rounds –

4
Step ups / side

5
Floor presses

Muscular Endurance:

4 Rounds –

Inverted row hold x 10 sec

Push-up hold x 12 sec

Side plank x 20 sec / side

Weighted hip bridge hold x 10 sec / side

Metabolic Conditioning:

5 Rounds –

8 Burpees

10 Inverted rows

15 Flutter kicks / side

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