Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/9/19

May 08, 2019

Intermediate

Strength:

Every 90 sec for 5 rounds –

4 Power cleans

Muscular Endurance:

3 Rounds –

8 Ring assisted pull-ups @ 2111

Farmer carry x 240 ft

Metabolic Conditioning:

Complete one
round of Tabata with each of these movement pairs (3 rounds total):

  1. Odd intervals: Kettlebell deadlifts

Even intervals: Seated
resistance band rows

  • Odd intervals: Sprints

Even intervals: Kettlebell
deadlifts

  • Odd intervals: Seated resistance band
    rows

Even intervals: Sprints

*One round of Tabata consists of 8, 30 second intervals.
During each interval you will work for the first 20 seconds then rest for the
next 10 seconds. Your score will be the lowest number of reps achieved within
the 8 rounds. Your goal is to get a consistently high number of reps from round
to round.

Beginner

Strength:

Every 90 sec for 5 rounds –

6 Muscle cleans

Muscular Endurance:

3 Rounds –

8 Inverted rows @ 2111

Farmer carry x 180 ft

Metabolic Conditioning:

Complete one
round of Tabata with each of these movement pairs (3 rounds total):

  1. Odd intervals: Kettlebell deadlifts

Even intervals: Plank to
T

  • Odd intervals: Sprints

Even intervals: Kettlebell
deadlifts

  • Odd intervals: Jumping jacks

Even intervals: Sprints

*One round of Tabata consists of 8, 30 second intervals.
During each interval you will work for the first 20 seconds then rest for the
next 10 seconds. Your score will be the lowest number of reps achieved within
the 8 rounds. Your goal is to get a consistently high number of reps from round
to round.

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