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

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/19/19

August 18, 2019

 

Intermediate

Strength:

Complete 4 Rounds of the following working for 20 seconds at each station with 20 seconds rest between stations –

Station 1: Goblet squats

Station 2: Bottoms up kettlebell press (left)

Station 3: Supinated bar rows

Station 4: Bottoms up kettlebell press (right)

Muscular Endurance:

Complete the following every 35 seconds for 5 rounds –

Chair pose x 20 sec

Superman hold x 15 sec

Handstand x 15 sec

Forward leaning ring hold x 20 sec

Metabolic Conditioning:

Complete 4 Rounds for time –

20 Wall balls

30 Sit-ups

40 Half Jacks

Mobility:

Complete the super couch stretch for 45 seconds on each side

Accumulate 60 seconds hanging

Beginner

Strength:

Complete 4 Rounds of the following working for 20 seconds at each station with 20 seconds rest between stations –

Station 1: Goblet squats

Station 2: Bottoms up kettlebell press (left)

Station 3: Supinated bar rows

Station 4: Bottoms up kettlebell press (right)

Muscular Endurance:

Complete the following every 35 seconds for 5 rounds –

Chair pose x 20 sec

Superman hold x 15 sec

Plyo-box pike x 15 sec

Forward leaning ring hold x 20 sec

Metabolic Conditioning:

Complete 4 Rounds for time –

20 Wall balls

30 Sit-ups

40 Half Jacks

Mobility:

Complete the super couch stretch for 45 seconds on each side

Accumulate 60 seconds hanging

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