Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/30/19

May 29, 2019

Intermediate

Strength:

Complete
the following every 105 seconds for 6 sets –

Rounds
1 – 3: 5 Hang power snatches

Rounds
4 – 5: 3 Hang power snatches

Muscular Endurance:

3 Rounds –

6 Supinated rows @ ≈ 55 – 60%

6 Deadlifts @ 70%

Metabolic Conditioning:

Complete 4 rounds individually for times –

12 Lunges (6 / side)

15 American kettlebell swings

20 Battle rope slams

Beginner

Strength:

Complete
the following every 105 seconds for 6 sets –

Rounds
1 – 3: 6 One arm muscle snatches / side

Rounds
4 – 5: 4 One arm muscle snatches / side

Muscular Endurance:

3 Rounds –

6 Supinated rows

10 Kettlebell deadlifts

Metabolic Conditioning:

Complete 4 rounds individually for times –

10 Split-squats (5 / side)

15 Russian kettlebell swings

15 Battle rope slams

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