Dew It Fitness » WOD 8/13/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/13/19

August 12, 2019

 

Intermediate

Strength:

Complete the following every 2 minutes for 8 minutes –

3 Hang power cleans

4 Rounds –

4 Deadlifts @ 70%

6 Neutral grip dumbbell presses

Muscular Endurance:

2 Rounds –

10 Oblique v-ups / side

15 Reverse crunches

Metabolic Conditioning:

Complete 4 rounds for time –

20 Kettlebell swings

10 Burpees

Run x 100 meters

Mobility:

Complete the Bow Stretch for 45 seconds on each side. This can be done with or without a band.

Complete the pigeon stretch for 45 seconds on each side.

Beginner

Strength:

Complete the following every 2 minutes for 8 minutes –

5 Kettlebell sumo deadlift high pulls

Rest x 20 sec

3 Kettlebell sumo deadlift high pulls

4 Rounds –

6 Deadlifts

6 Neutral grip dumbbell presses

Muscular Endurance:

2 Rounds –

8 Lateral leg raises / side

12 Leg raises

Metabolic Conditioning:

Complete 4 rounds for time –

15 Kettlebell swings

6 Burpees

Jog x 100 meters

Mobility:

Complete the Bow Stretch for 45 seconds on each side. This can be done with or without a band.

Complete the pigeon stretch for 45 seconds on each side.

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