Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/12/19

June 11, 2019

Intermediate

Strength:

Complete
the following every 90 seconds for 9 minutes (6 sets):

Rounds 1-2: 5 Hang squat cleans

Rounds
3-4: 4 Hang squat cleans

Rounds
5-6: 3 Hang squat cleans

Muscular Endurance:

Complete the following every 2 minutes for 10 minutes (5 sets):

4 Turkish get-ups

Complete an extra chest press for each get-up

Metabolic Conditioning:

Complete 5 rounds of the following working for 30 seconds at
each station with 15 seconds rest between stations –

Station 1: Pull-ups

Station 2: Oblique climbers

Station 3: Frog jumps

Station 4: Battle rope stage coach

Beginner

Strength:

Complete
the following every 90 seconds for 9 minutes (6 sets):

Rounds 1-3: 8 Hang muscle cleans

Rounds
4-6: 6 Hang muscle cleans

Muscular Endurance:

Complete the following every 2 minutes for 10 minutes (5 sets):

8 Half Turkish get-ups

Metabolic Conditioning:

Complete 5 rounds of the following working for 30 seconds at
each station with 15 seconds rest between stations –

Station 1: Inverted rows

Station 2: Mountain climbers

Station 3: Frog jumps

Station 4: Battle rope stage coach

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