Dew It Fitness » WOD 8/23/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/23/19

August 22, 2019

 

Intermediate

Strength:

Complete 12 banded monster-walk steps in each direction.

Complete the following every 2 minutes for 10 minutes –

Round 1: 8 Squat cleans (light)

Rounds 2 – 5: 2 or 3 Squat cleans

*If you are working on depth, choose a comfortable thruster weight and perform 5 – 8 squat cleans for rounds 2 – 5.

Muscular Endurance:

3 Rounds –

9 Lateral leg raises / side

7 Hanging knee raises @ 10X1

Metabolic Conditioning:

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

80 Tire flips

100 Pull-ups

160 Kettlebell swings

240 High knees / side

Mobility:

Spend 60 seconds performing the banded hip flexor stretch on each side

Beginner

Strength:

Complete 12 banded monster-walk steps in each direction.

Complete the following every 2 minutes for 10 minutes –

Round 1: 10 Hang muscle cleans (light)

Rounds 2 – 5: 4 or 5 Hang muscle cleans

Muscular Endurance:

3 Rounds –

9 Lateral leg raises / side

10 Leg raises @ 2011

Metabolic Conditioning:

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

80 Tire flips

100 Inverted rows

140 Kettlebell swings

180 High knee march steps / side

Mobility:

Spend 60 seconds performing the banded hip flexor stretch on each side

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