Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/8/19

May 07, 2019

Intermediate

Strength:

5 Sets –

3 Back squats @ 85%

Muscular Endurance:

4 Rounds –

Handstand x 15 sec

Pull-up hold x 12 sec

Bar hang x 28 sec

Hollow body x 30 sec

Metabolic Conditioning:

5 Rounds –

6 Jumping lunges / side

7 Single arm push presses / side

8 Battle rope hip tosses / side

Beginner

Strength:

5 Sets –

5 Back squats

Muscular Endurance:

4 Rounds –

Plyo-box pike x 15 sec

Ring assisted pull-up hold x 12 sec

Bar hang x 20 sec

Hollow body x 30 sec

Metabolic Conditioning:

5 Rounds –

5 Lunges / side

10 Dumbbell push presses

6 Battle rope hip tosses / side

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