Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/4/19

June 03, 2019

Intermediate

Strength:

4
Rounds –

5
Deadlifts @ 70 – 75%

5
Weighted push-ups

Muscular Endurance:

4 Rounds –

Single leg hip bridge hold x 15 sec / side

Handstand x 15 sec

Barbell chair pose x 20 sec

Push-up hold x 15 sec

Metabolic Conditioning:

Complete the following for time –

20 Burpees | 40 Russian kettlebell swings | 80 Flutter kicks
/ side

15 Burpees | 30 Russian kettlebell swings | 60 Flutter kicks
/ side

10 Burpees | 20 Russian kettlebell swings | 40 Flutter kicks
/ side

5 Burpees | 10 Russian kettlebell swings | 20 Flutter kicks /
side

Beginner

Strength:

4
Rounds –

7
Deadlifts

5
Push-up negatives

Muscular Endurance:

4 Rounds –

Hip bridge hold x 30 sec

Plyo-box pike x 15 sec

Chair pose x 20 sec

Push-up hold from the knees x 15 sec

Metabolic Conditioning:

Complete the following for time –

15 Burpees | 30 Russian kettlebell swings | 40 Flutter kicks
/ side

10 Burpees | 20 Russian kettlebell swings | 30 Flutter kicks
/ side

5 Burpees | 15 Russian kettlebell swings | 20 Flutter kicks /
side

3 Burpees | 10 Russian kettlebell swings | 10 Flutter kicks /
side

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text