Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/13/19

June 12, 2019

Intermediate

Strength:

5
Sets –

3 Deadlifts @ 75%

5 Dips

Muscular Endurance:

4 Rounds –

Pull-up hold x 12 sec

Handstand x 15 sec

Star side plank x 15 sec / side

Weighted hip bridge x 20 sec

Metabolic Conditioning:

Complete 5 rounds of the following individually for times –

10 Box jumps

16 Lunges (8 / side)

Sled push x 40 meters

Beginner

Strength:

5
Sets –

5 Deadlifts

6 Banded triceps extensions

Muscular Endurance:

4 Rounds –

Ring assisted pull-up hold x 12 sec

Plyo-box pike x 15 sec

Side plank x 15 sec / side

Hip bridge x 20 sec

Metabolic Conditioning:

Complete 5 rounds of the following individually for times –

10 Box step-ups

16 Split squats (8 / side)

Sled push x 40 meters

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