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

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/19/19

July 18, 2019

 

Intermediate

Strength:

In teams of two with one partner working at a time, alternate single reps to complete 1 rep of the following every 12 seconds for 8 minutes –

Deadlift @ 60 – 70 %

In teams of two with one partner working at a time, alternate single reps to complete 1 rep of the following every 10 seconds for 7 minutes –

Battle rope kettlebell curl

Metabolic Conditioning:

Complete the following as quickly as possible in teams of two with one partner working at a time –

80 Partner plank ups

120 Tuck jumps

160 Russian twists / side

200 Battle rope slams

Mobility:

Complete a half kneeling hamstring stretch for 60 seconds on each side.

Beginner

Strength:

In teams of two with one partner working at a time, alternate single reps to complete 2 rep of the following every 12 seconds for 8 minutes –

Kettlebell deadlift

In teams of two with one partner working at a time, alternate single reps to complete 1 rep of the following / side every 10 seconds for 7 minutes –

Single arm dumbbell curl

Metabolic Conditioning:

Complete the following as quickly as possible in teams of two with one partner working at a time –

60 Partner plank high fives / side

80 Squat jumps

100 Russian twists / side

140 Battle rope slams

Mobility:

Complete a half kneeling hamstring stretch for 60 seconds on each side.

 

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