Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/12/19

July 11, 2019

 

Intermediate

Strength:

Complete the following every 3 minutes for 12 minutes –

2 Turkish get ups / side

Muscular Endurance:

3 Rounds –

Weighted wall sit x 20 sec

Hollow body x 20 sec

4 Rounds –

Goblet squat hold x 10 sec

Pallof hold x 10 sec / side

Metabolic Conditioning:

In teams of two with one partner at each station complete 6 rounds of the following for time –

Partner A:

10 Dumbbell cleans

15 Dumbbell thrusters

20 V-Ups

Partner B:

Overhead dumbbell or plate hold.

If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. If you don’t have a partner, rest with dumbbells extended overhead for as long as it took you to complete the round – performing 3 burpees every time you drop the dumbbells.

Mobility:

Perform the super couch stretch for 60 seconds on each side. The stretch should be felt in the quad area of the bent leg.

Beginner

Strength:

Complete the following every 3 minutes for 12 minutes –

3 Half Turkish get ups / side

Muscular Endurance:

3 Rounds –

Wall sit x 20 sec

Hollow body x 20 sec

4 Rounds –

Squat hold x 10 sec

Pallof hold x 10 sec / side

Metabolic Conditioning:

In teams of two with one partner at each station complete 6 rounds of the following for time –

Partner A:

10 Kettlebell sumo deadlift high pulls

12 Wall balls

15 V-Ups

Partner B:

Overhead medicine ball hold.

If the medicine ball is dropped from overhead, both partners must perform 4 squat thrusts before resuming the remainder of their round. If you don’t have a partner, rest with the medicine ball extended overhead for as long as it took you to complete the round – performing 4 squat thrusts every time you drop the dumbbells.

Mobility:

Perform the super couch stretch for 60 seconds on each side. The stretch should be felt in the quad area of the bent leg.

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