Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/10/19

July 09, 2019

 

Intermediate

Strength:

Complete the following every 90 seconds for 5 rounds using the heaviest kettlebell possible –

Round 1: 5 Kettlebell swings

Round 2: 4 Kettlebell swings

Round 3 – 5: 3 Kettlebell swings

Muscular Endurance:

4 Rounds –

4 Weighted push-ups

4 Bar rows

1 Set –

15 Renegade rows / side

Metabolic Conditioning:

Complete 3 rounds of the following individually for times –

30 Russian kettlebell swings

20 Med-ball slams

10 Burpees

Mobility:

Perform 2 reps of the following stretch:

Neck side bend –

  • In a standing or seated position, place the right hand on top of the head and let the left arm rest at the side.
  • Gently pull the head toward the right shoulder with the right hand.
  • Rotate the head down and look at the right hip. The stretch should be felt on the left side of the neck/shoulder area.
  • Hold for 30 sec
  • Repeat on the opposite side.

Beginner

Strength:

Complete the following every 90 seconds for 5 rounds using the heaviest kettlebell possible –

Round 1: 8 Kettlebell swings

Round 2: 6 Kettlebell swings

Round 3 – 5: 5 Kettlebell swings

Muscular Endurance:

4 Rounds –

6 Push-up negatives

6 Bar rows

1 Set –

30 Alternating one arm rows

20 Push-ups from the knees

Metabolic Conditioning:

Complete 3 rounds of the following individually for times –

20 Russian kettlebell swings

15 Med-ball slams

5 Burpees

Mobility:

Perform 2 reps of the following stretch:

Neck side bend –

  • In a standing or seated position, place the right hand on top of the head and let the left arm rest at the side.
  • Gently pull the head toward the right shoulder with the right hand.
  • Rotate the head down and look at the right hip. The stretch should be felt on the left side of the neck/shoulder area.
  • Hold for 30 sec
  • Repeat on the opposite side.
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