Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/20/19

June 19, 2019

Intermediate

Strength:

3
Rounds –

6
Deadlifts @ 2121

6
Floor presses

6
Lat pull-downs

Metabolic Conditioning:

In teams of two, alternate reps to complete 4 rounds of the
following individually for times –

6 Tire flips / partner

9 Tire fight reps / partner

12 Sledgehammer slams / partner

Rest 2 minutes between rounds.

Muscular Endurance:

2 sets:

Partner assisted pull-ups x AMAP (minimum of 12)

Push-ups x AMAP (minimum of 15)

Finisher:

In teams of two, alternate sprints to complete 3 rounds of
the following individually for times –

Partner A) Sprint x 50 meters

Partner A) Sprint x 50 meters

Partner A) Sprint x 50 meters

Partner A) Sprint x 50 meters

Rest 2 minutes between rounds.

Beginner

Strength:

3
Rounds –

8
Deadlifts

8
Dumbbell floor presses

15
Banded lat push-downs

Metabolic Conditioning:

In teams of two, alternate reps to complete 4 rounds of the
following individually for times –

12 Kettlebell deadlifts

10 Med ball chest throws / partner

12 Med ball slams / partner

Rest 2 minutes between rounds.

Muscular Endurance:

2 sets:

Inverted rows x AMAP (minimum of 15)

Push-ups from the knees x AMAP (minimum of 10)

Finisher:

In teams of two, alternate sprints to complete 2 rounds of
the following individually for times –

Partner A) Run x 50 meters

Partner A) Run x 50 meters

Partner A) Run x 50 meters

Partner A) Run x 50 meters

Rest 3 minutes between rounds.

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