Dew It Fitness » WOD 10/16/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/16/19

October 15, 2019

 

Intermediate

Complete 6 single leg hip lifts on each side

2 Rounds –

15 Hip bridges

15 Face pulls

5 Reverse lunges / side

Strength:

3 Sets:

8 – 10 explosive sled pulls

Rest x 2 minutes

4 Sets:

5 Rack pulls @ 80% deadlift 1RM

5 Pull-up negatives

Metabolic Conditioning:

Complete as many rounds of the following as possible in 7 minutes –

14 Battle rope slams

14 One arm dumbbell clean and jerks (7 / side)

Rest 2 minutes, then –

Run x 400 meters for time

Mobility:

Complete 12 Cat cows

Accumulate 90 sec hanging with your toes touching the floor behind you

Beginner

Complete 6 single leg hip lifts on each side

2 Rounds –

15 Hip bridges

15 Face pulls

5 Reverse lunges / side

Strength:

3 Sets:

8 – 10 explosive sled pulls

Rest x 2 minutes

4 Sets:

10 Kettlebell deadlifts

10 Inverted rows

Metabolic Conditioning:

Complete as many rounds of the following as possible in 7 minutes –

14 Battle rope slams

10 Dumbbell half-squat, curl, and presses

Rest 2 minutes, then –

Run x 400 meters for time

Mobility:

Complete 12 Cat cows

Accumulate 90 sec hanging with your toes touching the floor behind you

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