Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/6/19

June 05, 2019

Intermediate

Strength:

Complete
one round of the following complex every 2.5 minutes for 10 minutes (4 sets):

5
Hang power cleans

4
Front rack reverse lunges (2 / side)

3
Push jerks

Metabolic Conditioning:

Complete 4 rounds of the following working for 30 seconds at
each station with 15 seconds rest between stations –

Station 1: Pull-ups

Station 2: Lateral box-overs

Station 3: Alternating dumbbell rows

Station 4: Bicycles

Station 5: Dumbbell punches

Beginner

Strength:

Complete
one round of the following complex every 2.5 minutes for 10 minutes (4 sets):

7
Dumbbell hang power cleans

6
Dumbbell reverse lunges (3 / side)

5
Dumbbell push presses

Metabolic Conditioning:

Complete 4 rounds of the following working for 30 seconds at
each station with 15 seconds rest between stations –

Station 1: Inverted rows

Station 2: Lateral box-overs

Station 3: Alternating dumbbell rows

Station 4: Bicycles

Station 5: Dumbbell punches

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