Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/20/19

August 19, 2019

 

Intermediate

Strength:

3 Rounds –

6 Romanian deadlifts @ 35 – 50%

8 Partner assisted pull-ups

2 Rounds –

12 Supinated med-ball leg curls

15 Lat push-downs

Muscular Endurance:

Complete the following not for time –

Farmer carry x 400 meters

Jog in place to rest as needed

Metabolic Conditioning:

Complete 3 Rounds of the following working for 35 seconds at each station with 15 seconds rest between stations –

Station 1: Kettlebell swings

Station 2: Cross touches

Station 3: Jump rope

Station 4: Crunches

Mobility:

Complete the banded lat stretch for 45 seconds

Complete a seated or kneeling trap stretch for 30 seconds on each side

Beginner

Strength:

3 Rounds –

8 Kettlebell Romanian deadlifts

8 Inverted rows

2 Rounds –

12 Weighted hip bridges

15 Lat push-downs

Muscular Endurance:

Complete the following not for time –

Farmer carry x 400 meters

Walk around to rest as needed. Do not remain stationary

Metabolic Conditioning:

Complete 3 Rounds of the following working for 35 seconds at each station with 15 seconds rest between stations –

Station 1: Kettlebell swings

Station 2: Bicycles

Station 3: Jump rope

Station 4: Crunches

Mobility:

Complete the banded lat stretch for 45 seconds

Complete a seated or kneeling trap stretch for 30 seconds on each side

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