Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/25/19

July 24, 2019

 

Intermediate

Strength:

4 Rounds –

3 Front rack barbell step-ups / side

5 Ring assisted pull-ups

Muscular Endurance:

4 Rounds –

Pull-up hold x 10 sec

Weighted chair pose x 20 sec

4 Rounds –

Handstand x 15 sec

Weighted static lunge x 10 sec / side

Metabolic Conditioning:

Complete 3 rounds of the following working for 40 seconds at each station with 20 seconds rest between stations –

Station 1: Plank slalom jumps

Station 2: Battle rope alternating waves

Station 3: Box jumps

Station 4: Sit-ups

Mobility:

Complete the banded lat stretch for 45 seconds on each side or if you are doing this at home, complete the table-top lat stretch for 60 seconds instead.

Complete the Miley Cyrus stretch for 60 seconds.

Beginner

Strength:

4 Rounds –

3 Dumbbell step-ups / side

8 Inverted rows

Muscular Endurance:

4 Rounds –

Inverted row hold x 10 sec

Chair pose x 20 sec

4 Rounds –

Plyo-box pike x 15 sec

Static lunge x 10 sec / side

Metabolic Conditioning:

Complete 3 rounds of the following working for 40 seconds at each station with 20 seconds rest between stations –

Station 1: Plank plate toe taps

Station 2: Battle rope alternating waves

Station 3: Box jumps

Station 4: Anchored sit-ups

Mobility:

Complete the banded lat stretch for 45 seconds on each side or if you are doing this at home, complete the table-top lat stretch for 60 seconds instead.

Complete the butterfly stretch for 60 seconds.

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