Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/2/19

August 01, 2019

 

Intermediate

Strength:

In teams of two with one partner working at a time, alternate single reps to complete 1 rep of the following every 12 seconds for 8 minutes –

Back squat @ 60 – 75 %

Rest x 90 seconds

In teams of two, with only one partner working at a time, complete 16 rounds of the following for time –

4 Pull-Ups

8 Dips

12 Push-ups

16 Squats

Muscular Endurance:

Complete 3 rounds of the following with a partner –

6 Lateral leg throws / side

12 Leg throws

Metabolic Conditioning:

In teams of two with one partner working at a time, alternate sprints to complete 3 rounds individually for times –

Partner A: Sprint x 40 ft

Partner B: Sprint x 40 ft

Partner A: Sprint x 80 ft

Partner B: Sprint x 80 ft

Partner A: Sprint x 120 ft

Partner B: Sprint x 120 ft

Mobility:

Complete 15 Hip Circles in each the clockwise and counter-clockwise directions.

Complete 10 World’s Greatest Stretches on each side. Spend about 3 – 4 seconds in the bottom of each rep. This is not a dynamic stretch, meaning you will be moving and stretching at the same time.

  • Relax your hips as you lower yourself into the stretch.
  • Move your hips side to side, forward and backward, and rotate them in a circular motion looking for tight areas.
  • When you find a tight area, push your hips down and focus your movement to that smaller specific area.
  • Move to the next rep without standing up
  • Make sure to breathe!

Beginner

Strength:

In teams of two with one partner working at a time, alternate single reps to complete 1 rep of the following every 12 seconds for 8 minutes –

Goblet squat

Rest x 90 seconds

In teams of two, with only one partner working at a time, complete 16 rounds of the following for time:

4 Inverted rows

8 Banded triceps extensions

8 Push-ups

12 Squats

Muscular Endurance:

Complete 3 rounds of the following –

6 Windshield wiper / side

12 Leg raises

Metabolic Conditioning:

In teams of two with one partner working at a time, alternate runs to complete 2 rounds individually for times –

Partner A: Run x 40 ft

Partner B: Run x 40 ft

Partner A: Run x 80 ft

Partner B: Run x 80 ft

Partner A: Run x 120 ft

Partner B: Run x 120 ft

Mobility:

Complete 15 Hip Circles in each the clockwise and counter-clockwise directions.

Complete 10 World’s Greatest Stretches on each side. Spend about 3 – 4 seconds in the bottom of each rep. This is not a dynamic stretch, meaning you will be moving and stretching at the same time.

  • Relax your hips as you lower yourself into the stretch.
  • Move your hips side to side, forward and backward, and rotate them in a circular motion looking for tight areas.
  • When you find a tight area, push your hips down and focus your movement to that smaller specific area.
  • Move to the next rep without standing up
  • Make sure to breathe!

 

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