Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/24/19

July 23, 2019

 

Intermediate

Strength:

3 Rounds –

8 Romanian deadlifts

8 Kettlebell side bends / side

Metabolic Conditioning:

Spend 5 minutes practicing kettlebell clean technique

4 Rounds –

Double kettlebell front rack carry x 40 meters

10 Double kettlebell cleans

5 Double kettlebell push-presses

4 Rounds –

12 One arm rows (6 / side)

14 Oblique climbers / side

20 High knees / side

4 Rounds –

Double kettlebell front rack carry x 40 meters

10 Double kettlebell cleans

5 Double kettlebell push-presses

Rest x 3 minutes

3 Rounds –

Sprint x 50 meters

Rest x 90 sec

Mobility:

Complete the half kneeling hip to hamstring stretch for 75 seconds on each side.

Beginner

Strength:

3 Rounds –

10 Kettlebell Romanian deadlifts

Forward leaning ring plank x 30 sec

Metabolic Conditioning:

Spend 5 minutes practicing kettlebell clean technique

4 Rounds –

Double dumbbell front rack carry x 40 meters

10 Dumbbell curl to squat and presses

4 Rounds –

12 One arm rows (6 / side)

20 Mountain climbers (10 / side)

20 High knees (10 / side)

4 Rounds –

Double dumbbell front rack carry x 40 meters

10 Dumbbell curl to squat and presses

Rest x 3 minutes

2 Rounds –

Run x 50 meters

Rest x 3 min

Mobility:

Complete the half kneeling hip to hamstring stretch for 75 seconds on each side.

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