Dew It Fitness » WOD 8/16/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/16/19

August 15, 2019

 

Intermediate

Strength:

3 Rounds –

4 Deadlifts @ 80 – 85%

5 Weighted push-ups

Muscular Endurance:

2 Rounds –

8 One arm rows / side

12 Narrow dumbbell floor presses

Metabolic Conditioning:

Complete the following in teams of 2 with one person working at a time –

80 Lunges / side (switching every 5 reps)

100 Burpees (switching every 5 reps)

40 ft of broad jumping x 12 (switching every rep)

200 Med ball or battle rope slams (switching every 10 reps)

Mobility:

Complete the banded hamstring stretch for 60 seconds on each side:

  • Place a band around the top of the leg at the hip.
  • Next walk away from the anchor point with the banded leg forward.
  • Keep the leg straight and hinge over at the hips.
  • It’s ok to round the back.
  • Move to the left or the right, crawl forward or lean forward to find the tightest spot with the most stretch in the hammies and calves.

 

Beginner

Strength:

3 Rounds –

10 Kettlebell deadlifts

8 Push-ups

Muscular Endurance:

2 Rounds –

8 One arm rows / side

12 Narrow dumbbell floor presses

Metabolic Conditioning:

Complete the following in teams of 2 with one person working at a time –

60 Split squats / side (switching every 4 reps)

80 Squat thrusts (switching every 4 reps)

30 ft of bunny hopping x 12 (switching every rep)

140 Med ball or battle rope slams (switching every 10 reps)

Mobility:

Complete the banded hamstring stretch for 60 seconds on each side:

  • Place a band around the top of the leg at the hip.
  • Next walk away from the anchor point with the banded leg forward.
  • Keep the leg straight and hinge over at the hips.
  • It’s ok to round the back.
  • Move to the left or the right, crawl forward or lean forward to find the tightest spot with the most stretch in the hammies and calves.
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