Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/30/19

August 29, 2019

 

Intermediate

Strength:

Banded monster walk x 12 steps in each direction

4 Rounds –

3 Deadlifts @ 80 – 90%

6 Seated dumbbell presses

Muscular Endurance:

Complete the following as quickly as possible in teams of two working and resting with your partner –

Supinated pull-up hold x 2 min

Static lunge hold x 1 min / leg

Weighted hip bridge hold x 2 min

Handstand x 2 min

Barbell Zercher hold x 90 sec

Metabolic Conditioning:

Complete the following as quickly as possible in teams of two alternating rounds with your partner to complete 12 rounds total –

6 Pull-ups

8 Med-ball chest throws (partner rolls back)

8 Tall frog jumps

12 High knees / side

Mobility:

Lie on your back and use a resistance band to stretch one hamstring at a time. Spend about 45 seconds on each leg

Accumulate 60 – 90 seconds hanging

Beginner

Strength:

Banded monster walk x 12 steps in each direction

4 Rounds –

5 Deadlifts

6 Seated dumbbell presses

Muscular Endurance:

Complete the following as quickly as possible in teams of two working and resting with your partner –

Supinated inverted row hold x 2 min

TRX lunge hold x 1 min / leg

Hip bridge hold x 2 min

Pike hold x 90 sec

Barbell Zercher hold x 90 sec

Metabolic Conditioning:

Complete the following as quickly as possible in teams of two alternating rounds with your partner to complete 12 rounds total –

6 Inverted rows

8 Med-ball chest throws (partner rolls back)

8 Frog jumps

12 High knee marching steps / side

Mobility:

Lie on your back and use a resistance band to stretch one hamstring at a time. Spend about 45 seconds on each leg

Accumulate 60 – 90 seconds hanging

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