Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/12/19

August 11, 2019

 

Intermediate

Strength:

4 Rounds –

Double kettlebell front squats x 20 sec

Kettlebell Lunges x 20 sec

Kettlebell death march x 20 sec

Rest x 1 min

Muscular Endurance:

3 Rounds –

10 Partner assisted pull-ups

15 Weighted hip bridges

If you can complete strict pull-ups, complete a full set prior to your first set of partner assisted pull-ups

Metabolic Conditioning:

Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –

Station 1: Lateral box overs

Station 2: Tomahawk slams

Station 3: Bear crawl

Station 4: Hollow body rocks

Mobility:

Hold the deep squat stretch with arms outstretched straight back behind your shoulders for 2 – 3 minutes

Beginner

Strength:

4 Rounds –

Goblet squats x 20 sec

Lunges x 20 sec

Kettlebell good mornings x 20 sec

Rest x 1 min

Muscular Endurance:

3 Rounds –

10 Inverted rows

15 Hip bridges

Metabolic Conditioning:

Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –

Station 1: Lateral plate overs

Station 2: Tomahawk slams

Station 3: Bear crawl

Station 4: Hollow body rocks

Mobility:

Hold the deep squat stretch with arms outstretched straight back behind your shoulders for 2 – 3 minutes

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