Dew It Fitness » WOD 7/16/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/16/19

July 15, 2019

 

Intermediate

Strength:

3 Rounds –

Explosive sled pull x AMAP

Rest x 2 – 3 min

Muscular Endurance:

Complete the following every 90 seconds for 12 minutes (4 sets of each): –

5 Deadlifts @ 70%

Suitcase carry x 120 ft

Complete the suitcase carry on one side. Switch sides each set.

Metabolic Conditioning:

Complete 3 rounds of the following for time –

30 Kettlebell swings

5 Sled pushes (45 ft each)

30 Sit-ups

Mobility:

Perform the the thoracic motiliby drill: Thread the needle alternating sides to complete 12 on each side.

Beginner

Strength:

3 Rounds –

6 Heavy kettlebell swings

Rest 20 seconds

6 Heavy kettlebell swings

Rest x 2 – 3 min

Muscular Endurance:

Complete the following every 90 seconds for 12 minutes (4 sets of each): –

10 Kettlebell deadlifts

Farmer carry x 120 ft

Metabolic Conditioning:

Complete 3 rounds of the following for time –

30 Kettlebell swings

3 Sled pushes (45 ft each)

50 Crunches

Mobility:

Perform the the thoracic motiliby drill: Thread the needle alternating sides to complete 12 on each side.

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