Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/25/19

June 24, 2019

 

Intermediate

Strength:

3 Rounds –

6 – 8 Explosive sled pulls

4 Broad jumps, rest and reset, 4 broad jumps

4 Rounds –

4 Front squats @ 2212

4 Barbell rows @11×1

Muscular Endurance:

2 Rounds –

15 Partner assisted pull-ups

15 Goblet squats

Metabolic Conditioning:

Complete 4 rounds of the following working for 25 seconds at each station with 10 seconds of rest between stations –

Staiton 1: Bicycles

Station 2: High knees

Station 3: Flutter kicks

Station 4: Sprints

Beginner

Strength:

3 Rounds –

6 – 8 Explosive backward med ball throws

4 Squat jumps, rest and reset, 4 Squat jumps

4 Rounds –

5 Back squats

5 Barbell rows

Muscular Endurance:

2 Rounds –

Ring assisted pull-ups x AMAP

Inverted rows x AMAP

15 Goblet squats

Metabolic Conditioning:

Complete 4 rounds of the following working for 25 seconds at each station with 10 seconds of rest between stations –

Staiton 1: Bicycles

Station 2: High knees march

Station 3: Flutter kicks

Station 4: Jog

 

 

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