Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/8/19

July 07, 2019

 

Intermediate

Strength:

4 Rounds –

5 Sumo deadlifts @ 70%

5 Supinated pull-ups

Muscular Endurance:

3 Rounds –

6 Good mornings

6 Dips

Complete one set each of:

8 Partner resisted bicep curls

8 Partner resisted triceps extension

Metabolic Conditioning:

5 Rounds –

6 Hang power cleans

10 Forward facing squat thrusts bar overs

Mobility:

Half kneeling hamstring stretch x 60 sec / side

Beginner

Strength:

4 Rounds –

5 Sumo deadlifts

5 Supinated ring assisted pull-ups

Muscular Endurance:

3 Rounds –

6 Kettlebell good mornings

6 Overhead triceps extensions

Complete one set each of:

8 Partner resisted bicep curls

8 Partner resisted triceps extension

Metabolic Conditioning:

5 Rounds –

10 Kettlebell swings

10 Forward facing squat thrusts kettlebell overs

Mobility:

Half kneeling hamstring stretch x 60 sec / side

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