Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/7/19

June 06, 2019

Intermediate

Strength:

4
Rounds –

4
Deadlifts @ 80%

4
Floor presses @ 22×2

Metabolic Conditioning:

Complete 2 rounds of the following in teams of two for time with
one partner working at a time –

6 Med-ball clean to thruster to throws

6 Burpees

Sprint

We will be using the field outside the gym. Starting on one
side of the field, partner A completes 6 reps of the first exercise throwing
the med ball as far as possible. After six reps, both partners complete 6
burpees. Following the burpees, partner A will sprint to the end of the field
and back. When partner A returns, Partner B will begin the med ball throws. Continue
cycling through the workout until you have moved your medicine ball down the
field and back twice.

Complete 4 rounds of the following in teams of two with one
partner at each station –

Station 1: Bear crawl x 40 meters

Station 2: Hollow body

Partners switch upon completion of the bear crawl. Rest in
chair pose.

Beginner

Strength:

4
Rounds –

6
Kettlebell deadlifts (heavy)

6
Isometric dumbbell floor presses / side

Metabolic Conditioning:

Complete 2 rounds of the following in teams of two for time with
one partner working at a time –

6 Med-ball squat and throws

6 Squat thrusts

Run

We will be using the field outside the gym. Starting on one
side of the field, partner A completes 6 reps of the first exercise throwing
the med ball as far as possible. After six reps, both partners complete 6 squat
thrusts. Following the squat thrusts, partner A will run to the end of the
field and back. When partner A returns, Partner B will begin the med ball
throws. Continue cycling through the workout until you have moved your medicine
ball down the field and back twice.

Complete 4 rounds of the following in teams of two with one
partner at each station –

Station 1: Bear crawl x 40 meters

Station 2: Hollow body

Partners switch upon completion of the bear crawl. Rest as
needed.  

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