Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/19/19

June 18, 2019

Intermediate

Strength:

Complete
3 rounds of the following complex every 90 seconds for 9 minutes (6 sets):

2 Snatch deadlifts

2 Hang power snatches

2 Overhead half squats

Muscular Endurance:

3 sets:

6 TRX pistols / side

12 Banded leg presses

12 Alternating seated dumbbell presses w/ knees extended (6 /
side)

Metabolic Conditioning:

Complete 4 rounds of the following for time –

10 Box jumps

15 Wall balls

20 Anchored weighted Russian twists / side

Beginner

Strength:

Complete
2 rounds of the following complex every 90 seconds for 9 minutes (6 sets):

2 Dumbbell tall jumps / side

2 Dumbbell high pulls / side

2 Dumbbell snatches / side

Muscular Endurance:

3 sets:

10 Goblet squats

10 Banded leg presses

12 Alternating seated isometric dumbbell presses (6 / side)

Metabolic Conditioning:

Complete 4 rounds of the following for time –

10 Box jumps

12 Wall balls

15 Anchored Russian twists / side

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