Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/24/19

June 23, 2019

 

Intermediate

Strength:

Complete 2 sets of the following for max reps –

Supinated ring assisted pull-ups x 2 min

Alternating one arm snatches x 2 min

Cross touches x 2 min

Narrow push-ups x 2 min

Muscular Endurance:

EMOM for 20 minutes (5 sets):

8 Deadlifts or double kettlebell deadlifts

16 Walking kettlebell lunges

8 Hanging knee raises @2121

Plank x 40 seconds

Metabolic Conditioning:

Complete as many burpee box jumps as possible in 7 minutes

Beginner

Strength:

Complete 2 sets of the following for max reps –

Supinated inverted rows x 90 sec

Alternating one arm snatches x 90 sec

Knee to elbow cross touches x 90 sec

Push-ups x 90 sec

Muscular Endurance:

EMOM for 20 minutes (5 sets):

10 Kettlebell deadlifts

12 Walking lunges

8 Leg raises @2121

Plank x 30 seconds

Metabolic Conditioning:

Complete as many squat thrust step-ups as possible in 7 minutes

 

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