Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/11/19

June 10, 2019

Intermediate

Strength:

4
Rounds –

5
Front squats @ 70%

2
– 3 Shoulder to overhead’s

Use
the same weight for both the squats and shoulder to overhead’s

Advanced complete split-jerks

Muscular Endurance:

3 Rounds –

12 Chin-ups (with partner and/or band assist)

12 Alternating dumbbell rows (6 / side)

Metabolic Conditioning:

Complete the following for time –

Front rack carry x 50 meters

20 Burpees

Run x 100 meters

Front rack carry x 50 meters

15 burpees

Run x 200 meters

10 burpees

Run x 300 meters

Once you complete the exercises in the sequence above,
reverse the sequence and work from the bottom up.

Beginner

Strength:

4
Rounds –

8
Goblet squats @ 70%

6
Isometric overhead presses / side

Muscular Endurance:

3 Rounds –

15 Supinated inverted rows

16 Alternating dumbbell rows (8 / side)

Metabolic Conditioning:

Complete the following for time –

Front rack carry x 50 meters

15 Burpees

Run x 100 meters

Front rack carry x 50 meters

10 burpees

Run x 200 meters

5 burpees

Run x 300 meters

Once you complete the exercises in the sequence above,
reverse the sequence and work from the bottom up.

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