Dew It Fitness » WOD 7/18/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/18/19

July 17, 2019

Intermediate

Strength:

Complete the following complex every 3 minutes for 12 minutes (4 sets):

Set 1 – 2: Bear complex x 5 reps

Set 3: Bear complex x 4 reps

Set 4: Bear complex x 3 reps

Muscular Endurance:

4 Rounds –

4 Lateral step-ups holding kettlebells / side

4 Pull-up negatives

Metabolic Conditioning:

Complete 2 rounds with a partner –

8 Lateral leg throws / side

15 Leg throws

Complete 3 rounds of the following individually for times –

Sprint x 40 ft

Sprint x 80 ft

Sprint x 120 ft

Mobility:

Complete the banded lat stretch for 75 seconds on each side. If you are doing this at home, complete your lat stretch using a counter or table instead.

Beginner

Strength:

Complete the following complex every 3 minutes for 12 minutes (4 sets):

4 Muscle cleans

4 Front squats

4 Shoulder to overheads

Muscular Endurance:

4 Rounds –

4 Lateral step-ups / side

8 Inverted rows

Metabolic Conditioning:

Complete 2 rounds with a partner –

8 Windshield wipers / side

15 Leg raises

Complete 3 rounds of the following individually for times –

Run x 40 ft

Run x 80 ft

Run x 120 ft

Mobility:

Complete the banded lat stretch for 75 seconds on each side. If you are doing this at home, complete your lat stretch using a counter or table instead.

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