Dew It Fitness » WOD 7/30/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/30/19

July 29, 2019

 

Intermediate

Strength:

Complete 8 reps of thread the needle on each side

Complete 8 band pull-aparts

Complete the following every 2 minutes for 8 minutes –

Rounds 1 – 2: 3 Hang squat cleans

Rounds 3 – 5: 2 Hang squat cleans

Muscular Endurance:

3 Rounds –

8 Hanging hamstring curls

8 Barbell rows

10 Weighted hip bridges (heavy)

Metabolic Conditioning:

Complete 3 rounds of the following working for 40 seconds at each station with 20 seconds rest between stations –

Station 1: Pull-ups

Station 2: Cross touches

Station 3: Kettlebell swings

Station 4: High knees

Mobility:

Accumulate 2 minutes hanging. If there is nothing available to hang from, select another day’s mobility to complete.

Beginner

Strength:

Complete 8 reps of thread the needle on each side

Complete 15 band pull-aparts

Complete the following every 2 minutes for 8 minutes –

Rounds 1 – 2:

8 Kettlebell sumo deadlifts

8 Kettlebell sumo deadlift high-pulls

Rounds 3 – 5:

8 Kettlebell sumo deadlifts

8 Kettlebell sumo deadlift high-pulls

Muscular Endurance:

3 Rounds –

8 Banded hamstring curls

8 Barbell rows

15 Hip bridges

Metabolic Conditioning:

Complete 3 rounds of the following working for 40 seconds at each station with 20 seconds rest between stations –

Station 1: Inverted rows

Station 2: Bicycles

Station 3: Kettlebell swings

Station 4: High knees march

Mobility:

Accumulate 90 seconds hanging. If there is nothing available to hang from, select another day’s mobility to complete.

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