Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/1/19

June 30, 2019

 

Intermediate

Strength:

Complete the following every 2 minutes for minutes (4 sets):

3 Front rack reverse lunges / side

3 Shoulder to overhead’s

Muscular Endurance:

3 Rounds –

5 Pull-up negatives

8 Barbell glute bridges @ 21×1

1 Set –

30 Lat push-downs

Metabolic Conditioning:

Complete 3 rounds of the following individually for times –

15 Wall balls

15 Oblique climbers

Weighted run x 200 meters

Beginner

Strength:

Complete the following every 2 minutes for minutes (4 sets):

5 Dumbbell reverse lunges / side

5 Dumbbell push-presses

Muscular Endurance:

3 Rounds –

5 Ring assisted pull-up negatives

8 Weighted glute bridges @ 21×1

1 Set –

30 Lat push-downs

Metabolic Conditioning:

Complete 3 rounds of the following individually for times –

15 Wall balls

15 Mountain climbers

Run x 200 meters

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