Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/10/19

June 09, 2019

Intermediate

Strength:

4
Rounds –

6
Deadlifts @ 60%

Farmer
carry x 100 meters

Metabolic Conditioning:

2 Rounds –

Jump rope x 60 seconds

4 Minute AMRAP –

14 Lunges (7 / side)

8 Hanging knee raises

Rest x 60 seconds

High knees x 60 seconds

4 Minute AMRAP –

10 Push-ups

10 Hang power cleans

Rest x 60 seconds

Finisher:

2 Rounds –

Jump rope x 45 sec

High knees x 45 sec

Beginner

Strength:

4
Rounds –

12
Kettlebell deadlifts (heavy)

6
Plank to T’s (3 / side)

Farmer
carry x 100 meters

Metabolic Conditioning:

2 Rounds –

Jump rope x 60 seconds

4 Minute AMRAP –

10 Split squats (5 / side)

8 Leg raises

Rest x 60 seconds

High knees x 60 seconds

4 Minute AMRAP –

6 Push-ups

10 Kettlebell swings

Rest x 60 seconds

Finisher:

2 Rounds –

Jump rope x 45 sec

High knees x 45 sec

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text