Dew It Fitness » WOD 10/18/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/18/19

October 17, 2019

 

Intermediate

2 Rounds –

Complete 8 psoas march steps / side

Complete 6 alternating Cossack squats / side

Complete 5 Single leg hip lifts / side

Strength:

In teams of two with one partner working at a time, alternate sets to complete 1 set of the following every 25 seconds for 10 rounds each –

2 Back squats @ 50 – 60 %

In teams of two with one partner working at a time, alternate sets to complete 1 set of the following every 25 seconds for 10 rounds each –

3 Supinated pull-ups or ring assisted pull-ups

Metabolic Conditioning:

Complete the following in teams of 2 with one person working at a time –

64 Tire flips (switching every 6 reps)

Med ball chest throws x 360 yards (switching every 60 yards)

Bear crawl x 240 yards (switching every 30 yards)

Begin by completing 4 burpees, and then complete 4 more burpees every 90 seconds

Mobility:

Deep squat stretch x 2 minutes

Barbell reach-back stretch x 60 sec

Beginner

2 Rounds –

Complete 8 psoas march steps / side

Complete 6 alternating Cossack squats / side

Complete 5 Single leg hip lifts / side

Strength:

In teams of two with one partner working at a time, alternate sets to complete 1 set of the following every 25 seconds for 10 rounds each –

4 Dumbbell front squats

In teams of two with one partner working at a time, alternate sets to complete 1 set of the following every 25 seconds for 10 rounds each –

4 Supinated inverted rows

Metabolic Conditioning:

Complete the following in teams of 2 with one person working at a time –

50 Tire flips (switching every 5 reps)

Med ball chest throws x 360 yards (switching every 60 yards)

Bear crawl x 160 yards (switching every 20 yards)

Begin by completing 4 squat thrusts, and then complete 4 more burpees every 90 seconds

Mobility:

Deep squat stretch x 2 minutes

Barbell reach-back stretch x 60 sec

 

 

 

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