Dew It Fitness » WOD 7/22/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/22/19

July 21, 2019

 

Intermediate

Strength:

Complete the following every 2 minutes for 8 minutes –

2 Hang power snatches

Rest x 10 – 20 sec

2 Hang power snatches

4 Rounds –

5 Rack pulls

5 Supinated ring assisted pull-ups

Muscular Endurance:

One set –

30 Hanging knee raises

Metabolic Conditioning:

Complete the following for time –

20 Kettlebell swings / 20 Frog jumps / 40 Crunches

18 Kettlebell swings / 18 Frog jumps / 35 Crunches

16 Kettlebell swings / 16 Frog jumps / 30 Crunches

14 Kettlebell swings / 14 Frog jumps / 25 Crunches

12 Kettlebell swings / 12 Frog jumps / 20 Crunches

10 Kettlebell swings / 10 Frog jumps / 15 Crunches

For each repetition of the kettlebell swings, alternate between Russian (eye level) and American swings (overhead).

Mobility:

Complete a seated or kneeling trap stretch for 30 seconds on each side.

Complete the neck side-bend stretch for 30 seconds on each side.

Beginner

Strength:

Complete the following every 2 minutes for 8 minutes –

3 One arm snatches / side

Rest x 10 – 20 sec

2 One arm snatches / side

4 Rounds –

8 Kettlebell half-deadlifts

8 Supinated inverted rows

Muscular Endurance:

One set –

30 Leg raises

Metabolic Conditioning:

Complete the following for time –

20 Kettlebell swings / 20 Frog floor touches / 40 Crunches

18 Kettlebell swings / 18 Frog floor touches / 35 Crunches

16 Kettlebell swings / 16 Frog floor touches / 30 Crunches

14 Kettlebell swings / 14 Frog floor touches / 25 Crunches

Mobility:

Complete a seated or kneeling trap stretch for 30 seconds on each side.

Complete the neck side-bend stretch for 30 seconds on each side.

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