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

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/8/19

August 07, 2019

 

Intermediate

Strength:

Complete the following every 2 minutes 30 seconds for 10 minutes –

4 Explosive tire flips

Complete the tire flips within 12 seconds

Muscular Endurance:

3 Rounds –

6 Deadlifts @ 70 – 75%

10 Lat pull-downs

Metabolic Conditioning:

Complete 3 – 4 rounds of the following individually for times –

Plank x 30 seconds

Sled push or drag x 40 meters (heavy)

Front rack sandbag run x 100 meters

Mobility:

Perform 10 quadruped rotations on each side.

  • Begin on all fours with knees below your hips and wrists below your shoulders.
  • Bend your left arm to bring your fingers behind your left ear.
  • Rotate at the torso pointing your left elbow to the ceiling.
  • You should feel the stretch in your upper back.
  • Return to the starting position and repeat for prescribed reps.

Complete the half kneeling hip to hamstring stretch for 75 seconds on each side.

Beginner

Strength:

Complete the following every 2 minutes 30 seconds for 10 minutes –

6 Tire flips

Muscular Endurance:

4 Rounds –

8 Kettlebell deadlifts

10 Banded lat push-downs

Metabolic Conditioning:

Complete 3 – 4 rounds of the following individually for times –

Plank x 30 seconds

Sled push or drag x 40 meters (heavy)

Run x 100 meters

Mobility:

Perform 10 quadruped rotations on each side.

  • Begin on all fours with knees below your hips and wrists below your shoulders.
  • Bend your left arm to bring your fingers behind your left ear.
  • Rotate at the torso pointing your left elbow to the ceiling.
  • You should feel the stretch in your upper back.
  • Return to the starting position and repeat for prescribed reps.

Complete the half kneeling hip to hamstring stretch for 75 seconds on each side.

 

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