Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/6/19

August 05, 2019

Intermediate

Strength:

Complete 4 rounds of the following –

4 Dumbbell floor presses

4 Supinated pull-up negatives

Muscular Endurance:

2 – 3 rounds –

8 King chair or hanging knee raises @ 2121

8 Kettlebell side bends / side

1 Set –

Tire fight with a partner

Metabolic Conditioning:

Complete 3 rounds of the following individually completing as many reps as possible –

Station 1: Sledgehammer slams x 40 sec

Station 2: Burpees x 40 sec

Station 3: Plank slalom jumps over cone x 40 sec

Mobility:

Complete the 2-arm Doorframe Stretch for 75 seconds.

Complete the Bow Stretch for 45 seconds on each side. This can be done with or without a band.

Beginner

Strength:

Complete 4 rounds of the following –

5 Push-up negatives

5 Supinated inverted rows

Muscular Endurance:

2 – 3 rounds –

8 Bent knee reverse crunches

8 Paloff presses / side

1 Set –

Tire fight with a partner

Metabolic Conditioning:

Complete 3 rounds of the following individually completing as many reps as possible –

Station 1: Med ball slams x 40 sec

Station 2: Squat thrusts x 40 sec

Station 3: Plank toe taps x 40 sec

Mobility:

Complete the 2-arm Doorframe Stretch for 75 seconds.

Complete the Bow Stretch for 45 seconds on each side. This can be done with or without a band.

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