Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/28/19

May 27, 2019

Intermediate

Strength:

Complete
the following every 90 seconds for 6 sets –

Rounds
1 – 2: 8 Kettlebell swings

Rounds
3 – 4: 6 Kettlebell swings

Rounds
5 – 6: 4 Kettlebell swings

Muscular Endurance:

4 Rounds –

5 Deadlifts @ 70%

6 Supinated ring assisted pull-ups

6 Dips

Metabolic Conditioning:

4 Rounds –

12 Plank jacks

16 Lunges (8 / side)

20 Sit-ups

100 Jump ropes

Beginner

Strength:

Complete
the following every 90 seconds for 6 sets –

Rounds
1 – 2: 8 Kettlebell swings

Rounds
3 – 4: 6 Kettlebell swings

Rounds
5 – 6: 4 Kettlebell swings

Muscular Endurance:

4 Rounds –

6 Kettlebell deadlifts

6 Supinated inverted rows

6 Banded triceps extensions

Metabolic Conditioning:

4 Rounds –

6 Plank toe taps / side

10 Split squats (5 / side)

14

50 Jump ropes

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