Dew It Fitness » WOD 7/2/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/2/19

July 01, 2019

 

Intermediate

Strength:

Complete the following every 2 minutes for 8 minutes (4 sets):

3 Hang squat cleans

10 Deadlifts @ 55 – 65%

Muscular Endurance:

Complete 4 rounds of the following individually for times –

6 Explosive frog jumps

Sprint x 50 meters

Metabolic Conditioning:

Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –

Station 1: Alternating dumbbell rows

Station 1: Flutter kicks

Station 1: Forward sled drag

Station 1: Kettlebell swings

Beginner

Strength:

Complete the following every 2 minutes for 8 minutes (4 sets):

4 Muscle cleans

10 Kettlebell deadlifts

Muscular Endurance:

Complete 4 rounds of the following individually for times –

10 Frog jumps

Sprint x 50 meters

Metabolic Conditioning:

Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –

Station 1: Alternating dumbbell rows

Station 1: Flutter kicks

Station 1: Forward sled drag

Station 1: Kettlebell swings

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