Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/23/19

July 22, 2019

 

Intermediate

Strength:

4 Rounds –

3 Back squats @ 80%

3 Weighted push-ups

One uninterrupted set:

Complete as many squats as possible @ 70%

Complete as many squats as possible @ 60%

Complete as many squats as possible @ 50%

Complete as many squats as possible @ 40%

Complete as many squats as possible @ 30%

Muscular Endurance:

Complete 3 rounds of the following with a partner –

6 Lateral leg throws / side

12 Leg throws

Metabolic Conditioning:

Complete 4 Rounds for time –

15 Burpees

Kettlebell lunge x 60 ft (heavy)

Mobility:

Complete the deep squat stretch for 2 – 3 minutes. You can do this with or without a band.

Beginner

Strength:

4 Rounds –

6 Back squats

6 Push-up negatives

One uninterrupted set:

Complete 3 – 6 goblet squats

Reduce the weight and complete 4 – 8 goblet squats

Reduce the weight and complete 4 – 8 goblet squats

Reduce the weight and complete 6 – 10 goblet squats

Reduce the weight and complete 8 – 12 goblet squats

Complete as many air squats as possible

Muscular Endurance:

Complete 3 rounds of the following with a partner –

6 Anchored windshield wipers / side

12 Leg throws

Metabolic Conditioning:

Complete 4 Rounds for time –

8 Push-ups

8 Squat thrusts

20 bodyweight step-ups

Mobility:

Complete the deep squat stretch for 2 – 3 minutes. You can do this with or without a band.

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