Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/6/19

May 05, 2019

Intermediate

Strength:

Every 90 sec for 6 rounds –

Rounds 1 – 2: 4 One arm snatches / side

Rounds 3 – 4: 5 Barbell snatches

Rounds 5 – 6: 3 Barbell snatches

Muscular Endurance:

3 Rounds –

8 Deadlifts

8 Ring assisted pull-ups

Metabolic Conditioning:

Complete 4 rounds of the following working for 30 seconds at
each station with 15 seconds rest between stations –

Station 1: Alternating bent-over dumbbell rows

Station 2: Tall box jumps

Station 3: Mountain climbers

Station 4: Jump rope

Beginner

Strength:

Every 90 sec for 6 rounds –

Rounds 1 – 2: 6 One arm snatches / side

Rounds 3 – 4: 5 One arm snatches / side

Rounds 5 – 6: 4 One arm snatches / side

Muscular Endurance:

3 Rounds –

8 Deadlifts

12 Banded lat push-downs

Metabolic Conditioning:

Complete 4 rounds of the following working for 30 seconds at
each station with 15 seconds rest between stations –

Station 1: Alternating bent-over dumbbell rows

Station 2: Box jumps

Station 3: Mountain climbers

Station 4: Jump rope

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