Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/5/19

August 04, 2019

 

Intermediate

Strength:

Warm-up shoulders

Complete the following every 45 seconds for 8 rounds –

Odd rounds: 3 One arm snatches (weak side)

Even rounds: 3 One arm snatches (strong side)

Complete 4 rounds of the following –

3 Rack pulls

5 Bottoms up kettlebell presses / side

Muscular Endurance:

2 Rounds –

Barbell or Pendlay rows x AMAP

Metabolic Conditioning:

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

Station 1: Kettlebell crossovers

Station 2: Tuck jumps

Station 3: Lunges

Mobility:

Complete a seated or kneeling Trap Stretch for 30 seconds on each side.

Accumulate 90 seconds Hanging. Do your best to find something to hang from! If you cannot find anything, select another day’s mobility to complete.

Beginner

Strength:

Warm-up shoulders

Complete the following every 45 seconds for 8 rounds –

Odd rounds: 4 One arm snatches (weak side)

Even rounds: 4 One arm snatches (strong side)

Complete 4 rounds of the following –

5 Half kettlebell deadlifts (begin at the top, lower halfway, and return to the top)

5 Bottoms up kettlebell presses / side

Muscular Endurance:

2 Rounds –

Resistance band rows x 15 – 20

Metabolic Conditioning:

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

Station 1: Plank shoulder taps

Station 2: Squat jumps

Station 3: Alternating step-ups (use a low box)

Mobility:

Complete a seated or kneeling Trap Stretch for 30 seconds on each side.

Accumulate 90 seconds Hanging. Do your best to find something to hang from! If you cannot find anything, select another day’s mobility to complete.

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