Dew It Fitness » WOD 7/29/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/29/19

July 28, 2019

 

Intermediate

Strength:

Complete the following EMOM for 12 minutes (4 sets):

Backward sled drag x 30 sec

Squat hold x 30 sec

Plank x 30 sec

Muscular Endurance:

3 Rounds –

8 Landmine hack squats / side

10 TRX push-ups

Metabolic Conditioning:

Complete 3 rounds of the following individually for times –

Speed ladder squat jumps x one way trip down

15 Med ball slams

80 Jump ropes

Mobility:

Complete the super couch stretch for 45 seconds on each side.

Complete the two-arm doorframe stretch for 60 seconds.

Beginner

Strength:

Complete the following EMOM for 12 minutes (4 sets):

Backward sled drag x 20 sec

Squat hold x 20 sec

Plank x 20 sec

Muscular Endurance:

3 Rounds –

6 Squat jumps

8 TRX push-ups

Metabolic Conditioning:

Complete 3 rounds of the following individually for times –

15 Squats

15 Med ball slams

30 Jumping jacks

Mobility:

Complete the super couch stretch for 45 seconds on each side.

Complete the two-arm doorframe stretch for 60 seconds.

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