Dew It Fitness » WOD 7/11/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/11/19

July 10, 2019

 

Intermediate

Strength:

Complete the following every 45 seconds for 8 rounds –

Odd rounds: 3 One arm snatches (weak side)

Even rounds: 3 One arm snatches (strong side)

Muscular Endurance:

EMOM for 8 minutes –

Odd minutes: 3 Deadlifts @ 85%

Evens minutes: 3 Pull-ups

Advanced complete weighted pull-ups

Metabolic Conditioning:

In teams of two with one partner working at a time, alternate rounds to complete 8 rounds of the following for time –

8 Box jumps

8 Lunges / side

Sprint x 200 meters

Mobility:

Perform the pigeon stretch for 60 seconds on each side. The stretch should be felt in the glute and outer hip area of your bent leg.

Beginner

Strength:

Complete the following every 45 seconds for 8 rounds –

Odd rounds: 4 One arm snatches (weak side)

Even rounds: 4 One arm snatches (strong side)

Muscular Endurance:

EMOM for 8 minutes –

Odd minutes: 6 Kettlebell deadlifts (heavy)

Evens minutes: 6 Inverted rows

Metabolic Conditioning:

In teams of two with one partner working at a time, alternate rounds to complete 8 rounds of the following for time –

8 Box step-ups

8 Split squats / side

Run x 200 meters

Mobility:

Perform the pigeon stretch for 60 seconds on each side. The stretch should be felt in the glute and outer hip area of your bent leg.

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text