Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/17/19

July 16, 2019

 

Intermediate

Strength:

4 Rounds –

5 Dips

5 Barbell rows @ 65%

Muscular Endurance:

2 Rounds –

Set up a line of medicine balls and see how far you can get completing the following complex –

Push-up

Push-up with right arm on med-ball

Push-up with both arms on med-ball

Push-up with left arm on med-ball

Push-up between med balls

Repeat x AMAP

Rest x 2 – 3 min

Metabolic Conditioning:

Complete 4 rounds of the following working for 35 seconds at each station with 15 seconds rest between stations –

Station 1: Box jumps

Station 2: Med ball slams

Station 3: Burpees

Station 4: Hollow body

Rest x 2 minutes between rounds 2 and 3.

Mobility:

Complete the door frame stretch for 60 seconds on each side.

Beginner

Strength:

4 Rounds –

8 Banded triceps extensions

8 Barbell rows

Muscular Endurance:

2 Rounds –

10 Isometric dumbbell floor presses / side

Rest x 2 min

Metabolic Conditioning:

Complete 4 rounds of the following working for 35 seconds at each station with 15 seconds rest between stations –

Station 1: Box step-ups

Station 2: Med ball slams

Station 3: Squat thrusts

Station 4: Hollow body

Rest x 2 minutes between rounds 2 and 3.

Mobility:

Complete the door frame stretch for 60 seconds on each side.

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