Dew It Fitness » WOD 7/26/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/26/19

July 25, 2019

 

Intermediate

Strength:

4 Rounds –

4 Explosive med ball chest throws

Rest x 30 – 45 sec

4 Explosive backward med ball throws

Rest x 30 – 45  sec

Muscular Endurance:

Complete 3 rounds of the following with a partner –

6 Hollow body overhead med ball passes

8 Hollow body lateral med ball passes / side

15 Hollow body med ball passes

Metabolic Conditioning:

In teams of two alternate reps with your partner to complete 4 rounds of the following –

10 Sandbag ground to overheads

8 Sandbag push-ups / side

8 Sandbag side to side deadlifts / side

Partner sandbag run x 200 meters

Mobility:

Accumulate 60 seconds completing the barbell reach-back stretch. You can also use a counter or table-top to complete this stretch.

Complete the towel stretch for 75 seconds on each side.

Beginner

Strength:

4 Rounds –

6 Explosive med ball chest throws

Rest x 30 – 45 sec

6 Explosive backward med ball throws

Rest x 30 – 45 sec

Muscular Endurance:

Complete 4 rounds of the following with a partner –

20 Hollow body med ball passes

Metabolic Conditioning:

In teams of two alternate reps with your partner to complete 4 rounds of the following –

10 Med-ball ground to overheads

5 Push-ups

15 Kettlebell deadlifts

5 Push-ups

Run x 200 meters

Mobility:

Accumulate 60 seconds completing the barbell reach-back stretch. You can also use a counter or table-top to complete this stretch.

Complete the towel stretch for 75 seconds on each side.

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text