Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/27/19

June 26, 2019

Intermediate

Strength:

Complete 2 rounds of the following every 2 minutes 30 sec for 10 minutes (4 sets):

3 Hanging snatch hip drives

2 Hanging snatch high pulls

2 Hanging muscle snatches

2 Hanging power snatches

Muscular Endurance:

4 Rounds –

4 Deadlifts @ 80%

Farmer carry x 100 meters

Metabolic Conditioning:

Complete the following for time –

80 Frog jumps

70 Kettlebell swings

60 Squat thrusts

50 Pull-ups

40 Slalom leg hops (20 / side)

30 Plank jacks

Beginner

Strength:

Complete 1 round of the following with each arm every 2 minutes 30 sec for 10 minutes (4 sets):

3 One arm snatch hip drives

2 One arm hanging snatch high pulls

2 One arm hanging muscle snatches

2 One arm hanging power snatches

Muscular Endurance:

4 Rounds –

10 Kettlebell deadlifts

Farmer carry x 100 meters

Metabolic Conditioning:

Complete the following for time –

50 Frog jumps

45 Kettlebell swings

40 Squat thrusts

35 Inverted rows

30 Bicycle kicks / side

25 Plyo-box plank jacks

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