Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/24/19

May 23, 2019

Intermediate

Strength:

Complete
the following every 90 seconds for 5 sets –

4
Front squats @31×2

6
Supinated rows

8
Dumbbell skull crushers

Metabolic Conditioning:

Complete 5 rounds of the following in teams of 2 with one
partner working at a time –

Sled push x 75 Meters

Sandbag run x 200 Meters

Farmer carry x 75 Meters

100 Jumping jacks (together)

Partner A begins by pushing the sled 75 meters. Partner B
then pushes the sled back 75 meters to the starting position. Partner A will
then complete the sandbag run and hand of the sandbag to partner B, who runs
back to the starting position. Partners stay together.

Beginner

Strength:

Complete
the following every 90 seconds for 5 sets –

8
Goblet squats @30×2

6
Supinated rows

8
Dumbbell skull crushers

Metabolic Conditioning:

Complete 5 rounds of the following in teams of 2 with one
partner working at a time –

Sled push x 75 Meters

Run x 200 Meters

Farmer carry x 75 Meters

50 Jumping jacks (together)

Partner A begins by pushing the sled 75 meters. Partner B
then pushes the sled back 75 meters to the starting position. Partner A will
then complete the sandbag run and hand of the sandbag to partner B, who runs
back to the starting position. Partners stay together.

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