Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/9/19

July 08, 2019

 

Intermediate

Strength:

2 Rounds –

8 Push jerks w/ an empty bar

Complete the following every 2 min for 8 min –

3 Push jerks @ 75%

Advanced complete split jerks

Muscular Endurance:

3 Rounds –

8 Back squats

8 Partner assisted pull-ups

Metabolic Conditioning:

Alternate movements to complete one round of tabata with each of the following movement pairs –

Round 1: Pike jumps / Kettlebell step-ups (using a low box)

Round 2: Banded squat jumps / Seated banded rows

Round 3: Step-ups / Wall balls

Mobility:

Bow stretch

Beginner

Strength:

2 Rounds –

10 Dumbbell push-presses (go light)

Complete the following every 2 min for 8 min –

5 Dumbbell push-presses

Muscular Endurance:

3 Rounds –

8 Back squats

4 Band or partner assisted pull-up negatives

Metabolic Conditioning:

Alternate movements to complete one round of tabata with each of the following movement pairs –

Round 1: Inchworm walk-ins / Step-ups

Round 2: Squat jumps / Seated banded rows

Round 3: Step-ups / Wall balls

Mobility:

Bow stretch

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