Dew It Fitness » WOD 10/21/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/21/19

October 20, 2019

 

Intermediate

2 Rounds –

6 Sampson lunges / side

10 Leg swings / side

10 Lateral leg swings / side

15 Face pulls

Strength:

Complete 5 squat cleans at a light weight

Complete the following every 2 minutes for 8 minutes –

3 Hang squat cleans

Muscular Endurance:

4 Rounds –

5 Deadlifts @ 55 – 60%

5 Standing one arm dumbbell presses / side

10 Hanging knee raises

Metabolic Conditioning:

Complete 5 rounds for time –

3 Sled push or drag sprints (30 ft each)

12 Kettlebell swings

15 Plank jacks

Mobility:

Lying banded hip stretch x 45 – 60 sec / side

Accumulate 60 seconds hanging

Lying banded hamstring stretch x 45 – 60 sec / side

Beginner

2 Rounds –

6 Sampson lunges / side

10 Leg swings / side

10 Lateral leg swings / side

15 Face pulls

Strength:

Complete 8 hang muscle cleans at a light weight

Complete the following every 2 minutes for 8 minutes –

4 Hang muscle cleans

Rest x 10 – 20 sec

2 Hang muscle cleans

Muscular Endurance:

4 Rounds –

5 Deadlifts

5 Standing one arm dumbbell presses / side

8 Reverse crunches

Metabolic Conditioning:

Complete 5 rounds for time –

2 Sled push or drag sprints (30 ft each)

12 Kettlebell swings

16 Toe taps (8 / side)

Mobility:

Lying banded hip stretch x 45 – 60 sec / side

Accumulate 60 seconds hanging

Lying banded hamstring stretch x 45 – 60 sec / side

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