Dew It Fitness » WOD 8/26/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/26/19

August 25, 2019

 

Intermediate

Strength:

15 Banded external rotations / side

10 Band resisted overhead squats

Complete the following every 2 minutes for 10 minutes –

2 One arm snatches / side

*Land in the bottom of the snatch with your weighted arm straight overhead

Muscular Endurance:

3 Rounds –

6 Bottoms up kettlebell presses / side

10 TRX hip dips / side

Farmer carry x 70 meters

Metabolic Conditioning:

Complete 3 rounds individually for times –

10 Hang power cleans

15 Full body crunches

25 Battle rope slams

Mobility:

Complete 6 – 8 wall slides

Spend 30 seconds completing a seated or kneeling trap stretch

Beginner

Strength:

15 Banded external rotations / side

10 Band pull-aparts

Complete the following every 2 minutes for 10 minutes –

4 One arm muscle snatches / side

Muscular Endurance:

3 Rounds –

6 Bottoms up kettlebell presses / side

10 TRX hip dips / side

Farmer carry x 70 meters

Metabolic Conditioning:

Complete 3 rounds individually for times –

14 Dumbbell cleans

12 Full body crunches

20 Battle rope slams

Mobility:

Complete 6 – 8 wall slides

Spend 30 seconds completing a seated or kneeling trap stretch

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