Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/1/19

July 31, 2019

 

Intermediate

Strength:

Complete the following every 90 seconds, for 18 minutes (4 sets):

Station 1: 6 Sumo deadlifts @ 3111 (as heavy as possible)

Station 2: 10 Lower pulley knee-ins @ 2111

Station 3: 6 – 8 Supinated barbell rows @ 2111

Metabolic Conditioning:

Complete the following for time –

Run x 400 meters

75 Kettlebell deadlifts (heavy)

50 Walking dumbbell lunges (25 / side)

25 Dumbbell box step overs / side

Run x 400 meters

Optional Shred Finisher:

Complete 3 rounds of the following working for 20 seconds at each station with 8 seconds rest between stations –

Station 1: High knees

Station 2: Russian twists

Station 3: Hip bridges

Mobility:

Spend 2 – 3 minutes performing Soft Tissue Release on your Glutes. Although a foam roller is the most common implement; lacrosse balls, racket balls, and soft balls work great. Almost any circular or cylindrical object with some give to it will work.

Beginner

Strength:

Complete the following every 90 seconds, for 18 minutes (4 sets):

Station 1: 10 Sumo deadlifts

Station 2: 10 Lower pulley knee-ins

Station 3: 10 Supinated barbell rows

Metabolic Conditioning:

Complete the following for time –

Jog x 250 meters

75 Kettlebell deadlifts

50 Split-squats (25 / side)

25 Box step overs / side

Jog x 250 meters

Optional Shred Finisher:

Complete 3 rounds of the following working for 20 seconds at each station with 8 seconds rest between stations –

Station 1: High knees

Station 2: Russian twists

Station 3: Hip bridges

Mobility:

Spend 2 – 3 minutes performing Soft Tissue Release on your Glutes. Although a foam roller is the most common implement; lacrosse balls, racket balls, and soft balls work great. Almost any circular or cylindrical object with some give to it will work.

 

 

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