Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/14/19

August 13, 2019

 

Intermediate

Strength:

Complete the following every 90 seconds for 6 Rounds –

Round 1: 5 Hang power cleans (warm-up set)

Rounds 2 – 4: 2 Hang power cleans

Rounds 5 – 6: 2 Clean pulls (heavy)

Muscular Endurance:

3 Rounds –

4 Supinated pull-ups

4 Dips

One set:

Supinated inverted rows x AMAP

Metabolic Conditioning:

Complete the following EMOM for 4 minutes –

Plank jacks x 30 sec

Frog jumps x 30 sec

3 Rounds –

Sprint x 80 meters

Walk x 80 meters

Mobility:

Complete 15 wall slides

Compete 20 dislocates

Beginner

Strength:

Complete the following every 90 seconds for 6 Rounds –

Round 1: 7 Hang muscle cleans (warm-up set)

Rounds 2 – 4: 5 Hang muscle cleans

Rounds 5 – 6: 3 Hang muscle cleans (heavy)

Muscular Endurance:

3 Rounds –

6 Supinated ring assisted pull-ups

8 Banded triceps extensions

One set:

Supinated inverted rows x AMAP

Metabolic Conditioning:

Complete the following EMOM for 4 minutes –

Plank jacks x 20 sec

Frog jumps x 20 sec

3 Rounds –

Run x 80 meters

Walk x 80 meters

Mobility:

Complete 15 wall slides

Compete 20 dislocates

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