Dew It Fitness » WOD 8/7/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/7/19

August 06, 2019

 

Intermediate

Strength:

Complete 4 rounds of the following –

4 Long barbell lunges / side

Farmer carry x 40 meters

Muscular Endurance:

Complete the following every 45 seconds for 9 minutes (3 sets):

12 Banded glute pull-throughs

12 Dumbbell curls (6 / side)

12 Windshield wipers (6 / side – slow and controlled)

12 Skull crushers

Advanced complete weighted windshield wipers

Metabolic Conditioning:

Split into 2 teams. Teams will go head to head working for 40 seconds at each station for max reps –

Battle 1: Kettlebell swings

Battle 2: Med-ball slams

Battle 3: Box jump overs

Mobility:

Complete single leg hip lifts to moderate fatigue on each side.

  • Begin lying on your back with your feet flat on the floor set up to perform a hip bridge.
  • Pull one leg toward your chest and hold with your arms.
  • Lift your hips as high as possible without arching your lower back.
  • Focus on activating your glutes throughout each repetition.

Complete a seated or kneeling trap stretch for 30 seconds on each side.

Beginner

Strength:

Complete 4 rounds of the following –

6 Kettlebell split squats / side

Farmer carry x 40 meters

Muscular Endurance:

Complete the following every 45 seconds for 9 minutes (3 sets):

10 Hip bridges @ 1011

12 Dumbbell curls (6 / side)

12 Russian twists / side

12 Skull crushers

Metabolic Conditioning:

Split into 2 teams. Teams will go head to head working for 40 seconds at each station for max reps –

Battle 1: Kettlebell swings

Battle 2: Med-ball slams

Battle 3: Box step-overs

Mobility:

Complete single leg hip lifts to moderate fatigue on each side.

  • Begin lying on your back with your feet flat on the floor set up to perform a hip bridge.
  • Pull one leg toward your chest and hold with your arms.
  • Lift your hips as high as possible without arching your lower back.
  • Focus on activating your glutes throughout each repetition.

Complete a seated or kneeling trap stretch for 30 seconds on each side.

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