Dew It Fitness » WOD 8/22/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/22/19

August 21, 2019

 

Intermediate

Strength:

Work up to a back squat 2 rep-max with near perfect form.

3 Rounds –

3 Weighted push-ups

10 Back squats @ 75% of 2RM established above

Muscular Endurance:

3 Rounds –

8 Isometric dumbbell floor presses / side

15 Partner banded leg presses

Metabolic Conditioning:

Complete as many reps as possible in 5 minutes –

Atomic sit-ups

Complete as many rounds of the following as possible in 5 minutes –

5 Tomahawk slams / side

7 Lunges / side

Complete as many rounds of the following as possible in 5 minutes –

5 Sandbag ground to overhead / side

Weighted run x 100 meters (hold the weight in front)

Mobility:

Take 90 seconds to complete around 8 worlds greatest w/ chest opener stretches on each side

  • Step forward with your left leg, and lower your body into a lunge with your knee above your heel.
  • As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor – not touching.
  • Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides and try to keep your back as flat as possible.
  • Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin.

Beginner

Strength:

Work up to a back squat heavy set of 5 with perfect technique.

3 Rounds –

5 Strict push-up negatives

10 back or goblet squats

Muscular Endurance:

3 Rounds –

8 Isometric dumbbell floor presses / side

15 Partner banded leg presses

Metabolic Conditioning:

Complete as many reps as possible in 5 minutes –

Sit-ups

Complete as many rounds of the following as possible in 5 minutes –

5 Tomahawk slams / side

7 Split squats / side

Complete as many rounds of the following as possible in 5 minutes –

5 Med-ball ground to overhead / side

Run x 100 meters

Mobility:

Take 90 seconds to complete around 8 worlds greatest w/ chest opener stretches on each side

  • Step forward with your left leg, and lower your body into a lunge with your knee above your heel.
  • As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor – not touching.
  • Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides and try to keep your back as flat as possible.
  • Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin.
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