Dew It Fitness » WOD 10/17/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/17/19

October 16, 2019

 

Intermediate

Complete 12 monster walk steps in each direction (forward, backward, left, right)

Complete 6 quadruped rotations on each side

Strength:

4 Sets:

6 Kettlebell push-down swings

Rest 2 – 3 minutes

Muscular Endurance:

Complete the following every 90 seconds for 18 minutes (3 sets):

6 – 8 Bench barbell hip thrusts (position your upper back on a bench with your hips hanging off)

20 Kettlebell sumo Romanian deadlifts @ 1010

Bar hang x 45 – 60 sec

High plank one arm rows on plyo-box @ 1001

Metabolic Conditioning:

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

Station 1: Squat thrusts

Station 2: Speed ladder (Ali shuffle, Frog jumps, Icki shuffle, In-out)

Station 3: Med ball mountain climbers

Station 4: Jump rope

For the speed ladder, rotate through the 4 movements above completing one each round

Mobility:

Spend 90 seconds rolling out your glutes

Plyo-box pigeon x 30 sec / side

Plyo-box hamstring reach x 30 sec / side

Beginner

Complete 12 monster walk steps in each direction (forward, backward, left, right)

Complete 6 quadruped rotations on each side

Strength:

4 Sets:

6 Kettlebell push-down swings

Rest 2 – 3 minutes

Muscular Endurance:

Complete the following every 90 seconds for 18 minutes (3 sets):

6 – 8 Bench barbell hip thrusts (position your upper back on a bench with your hips hanging off)

20 Kettlebell sumo Romanian deadlifts @ 1010

Bar hang x 45 – 60 sec

High plank one arm rows on plyo-box @ 1001

Metabolic Conditioning:

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

Station 1: Squat thrusts

Station 2: Speed ladder (Ali shuffle, Frog jumps, Icki shuffle, In-out)

Station 3: Med ball mountain climbers

Station 4: Jump rope

For the speed ladder, rotate through the 4 movements above completing one each round

Mobility:

Spend 90 seconds rolling out your glutes

Plyo-box pigeon x 30 sec / side

Plyo-box hamstring reach x 30 sec / side

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