Dew It Fitness » WOD 7/15/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/15/19

July 14, 2019

 

Intermediate

Strength:

4 Rounds –

5 Front squats @ 75%

5 Ring assisted pull-ups

Muscular Endurance:

Every 25 seconds for 10 rounds –

Pull-up hold x 12 sec

Goblet squat hold x 15 sec

Metabolic Conditioning:

Complete 3 rounds of the following for time –

Run x 200 meters

20 Lunges / side

Run x 200 meters

12 Sledgehammer slams / side

We’ll be starting the workout around the back of the building. You’ll run half a lap to the front of the building and complete the lunges, then run to the back of the building and complete the sledgehammer slams. Repeat for 3 rounds.

Mobility:

Perform the half-kneeling hip flexor stretch or banded hip flexor stretch for 60-seconds on each side.

Beginner

Strength:

4 Rounds –

10 Goblet squats

10 Inverted rows

Muscular Endurance:

Every 25 seconds for 10 rounds –

Inverted row hold x 12 sec

Squat hold x 15 sec

Metabolic Conditioning:

Complete 2 rounds of the following for time –

Run x 200 meters

15 Split squats / side

Run x 200 meters

15 Med-ball slams

We’ll be starting the workout around the back of the building. You’ll run half a lap to the front of the building and complete the split squats, then run to the back of the building and complete the med-ball slams. Repeat for 3 rounds.

Mobility:

Perform the half-kneeling hip flexor stretch or banded hip flexor stretch for 60-seconds on each side.

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