Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/31/19

May 30, 2019

Intermediate

Strength:

Complete
the following every 2.5 minutes for 4 sets –

3
Deadlifts @ 85%

Muscular Endurance:

3 Rounds –

3 Pull-up to 5 sec pull-up holds

8 Bulgarian split squats / side

Metabolic Conditioning:

In teams of 2 with one partner working at each station, complete
as many rounds of the following as possible in 20 minutes –

Station 1:

5 Tire flips

7 One arm push presses / side

Station 2:

Run x 400 meters

Partner A will cycle through as many rounds of station 1 as
possible while partner B completes the run. When partner B returns from running,
partners switch stations. Your score will be the number of tire flips completed
as a team.  

Beginner

Strength:

Complete
the following every 2.5 minutes for 4 sets –

5
Kettlebell deadlifts (heavy)

Rest
x 30 sec

5
Kettlebell deadlifts (heavy)

Muscular Endurance:

3 Rounds –

3 inverted rows to 5 sec inverted row holds

8 Split squats / side

Metabolic Conditioning:

In teams of 2 with one partner working at each station, complete
as many rounds of the following as possible in 20 minutes –

Station 1:

5 Tire flips

10 Dumbbell push presses

Station 2:

Run x 250 meters

Partner
A will cycle through as many rounds of station 1 as possible while partner B
completes the run. When partner B returns from running, partners switch
stations. Your score will be the number of tire flips completed as a team.  

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