Dew It Fitness » WOD 8/21/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/21/19

August 20, 2019

Intermediate

Strength:

2 Rounds –

15 Band face pulls

10 Band pull-aparts

Thread the needle x 6 reps / side

10 Kettlebell deadlifts

4 Rounds –

4 Rack pulls (begin just above the knee) @ 80% Deadlift 1RM

4 Ring assisted supinated pull-ups

Muscular Endurance:

3 Rounds –

8 One arm rows / side

Bar hang x 30 sec

Metabolic Conditioning:

Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –

Station 1: Box jumps

Station 2: Med ball slams or battle rope slams

Station 3: Mountain climbers

Mobility:

Complete 20 cat-cows

Complete the pigeon stretch for 40 seconds on each side

Beginner

Strength:

2 Rounds –

15 Band face pulls

10 Band pull-aparts

Thread the needle x 6 reps / side

10 Kettlebell deadlifts

4 Rounds –

6 Kettlebell half-deadlifts (Lower half-way down from the top, stop, and reverse directions)

6 TRX inverted rows

Muscular Endurance:

3 Rounds –

8 One arm rows / side

Bar hang x 20 sec

Metabolic Conditioning:

Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –

Station 1: Box step-ups

Station 2: Med ball slams or battle rope slams

Station 3: Mountain climbers

Mobility:

Complete 20 cat-cows

Complete the pigeon stretch for 40 seconds on each side

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