Dew It Fitness » WOD 10/15/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/15/19

October 13, 2019

 

Intermediate

Complete 15 leg swings / side

Complete 15 lateral leg swings / side

Strength:

Complete the following every 3 minutes for 12 minutes –

8 Front squats

8 Barbell rows

8 Barbell rollouts

Muscular Endurance:

Complete 4 Rounds of the following working for 15 seconds at each station with 10 seconds rest between stations –

Station 1: Single-legged TRX squat jumps (weak side)

Station 2: Pallof presses (target same side)

Station 3: Single-legged TRX squat jumps (strong side)

Station 4: Pallof presses (target same side)

Metabolic Conditioning:

Complete 5 rounds of the following –

Alternating dumbbell rows x 30 sec

Burpees x 30 sec

Jump rope x 60 sec

Rest x 30 sec

Mobility:

Complete the lying banded hip stretch for 60 seconds on each side

Complete the barbell reach-back stretch for 60 seconds

Beginner

Complete 15 leg swings / side

Complete 15 lateral leg swings / side

Strength:

Complete the following every 3 minutes for 12 minutes –

10 Goblet squats

10 Barbell rows

8 Inchworm walk-outs

Muscular Endurance:

Complete 4 Rounds of the following working for 15 seconds at each station with 10 seconds rest between stations –

Station 1: TRX squat jumps

Station 2: Pallof presses

Station 3: TRX Skaters

Station 4: Pallof presses

Metabolic Conditioning:

Complete 5 rounds of the following –

Alternating dumbbell rows x 30 sec

Burpees x 30 sec

Jump rope x 30 sec

Rest x 60 sec

Mobility:

Complete the lying banded hip stretch for 60 seconds on each side

Complete the barbell reach-back stretch for 60 seconds

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