Dew It Fitness » WOD 8/15/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/15/19

August 14, 2019

 

Intermediate

Strength:

4 Rounds –

3 Back squats @ 85%

10 Reverse crunches (add weight if possible)

Muscular Endurance:

4 Rounds –

Pull-up hold x 10 sec

Weighted wall sit x 25 sec

Side plank x 20 sec / side

Metabolic Conditioning:

Complete 3 rounds of the following working for 45 seconds at each station with 20 sec rest between stations –

Station 1: Sandbag ground to shoulders

Station 2: Alternate 40 ft sled pushes with a partner

Station 3: Oblique mountain climbers

Station 4: Air squats

Mobility:

Complete the deep squat stretch + internal hip rotations for 2 minutes completing 20 internal rotations per side.

Beginner

Strength:

4 Rounds –

5 Dumbbell front squats

10 Leg raises

Muscular Endurance:

4 Rounds –

Inverted row hold x 10 sec

Wall sit x 25 sec

Side plank x 15 sec / side

Metabolic Conditioning:

Complete 3 rounds of the following working for 45 seconds at each station with 20 sec rest between stations –

Station 1: Med-ball ground to shoulders

Station 2: Alternate 40 ft sled pushes with a partner

Station 3: Mountain climbers

Station 4: Air squats

Mobility:

Complete the deep squat stretch + internal hip rotations for 2 minutes completing 20 internal rotations per side.

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