Dew It Fitness » WOD 10/23/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/23/19

October 22, 2019

 

Intermediate

2 Rounds –

15 Face pulls

Dynamic chest stretch x 8

Thread the needle x 5 / side

4 Bottoms up kettlebell presses / side

Strength:

Complete the following every 2 minutes for 18 minutes (3 sets):

6 – 8 Alternating dumbbell floor presses / side @ 20X1

6 – 8 One arm landmine rows / side @ 2111

Hollow body rocks x 60 sec

Muscular Endurance:

Complete 3 rounds for time –
18 Push-presses (using a bar or dumbbells)

18 V–ups

18 Push-ups

Work at a pace that challenges you but allows you to continue moving throughout the 3 rounds taking little rest.

Metabolic Conditioning:

Complete 3 rounds for time –

25 Kettlebell swings

15 Burpees

Speed ladder squat jumps x 1 lap

Mobility:

Complete the towel stretch for 40 seconds on each side

Complete the pec minor door frame stretch for 40 seconds on each side

Beginner

2 Rounds –

15 Face pulls

Dynamic chest stretch x 8

Thread the needle x 5 / side

4 Bottoms up kettlebell presses / side

Strength:

Complete the following every 2 minutes for 18 minutes (3 sets):

8 – 10 Alternating dumbbell floor presses / side

8 – 10 One arm rows / side

Hollow body rocks x 40 sec

Muscular Endurance:

Complete 3 rounds not for time –
18 Dumbbell push-presses

18 Leg raises

18 Push-ups on plyo-box

Work at a pace that allows you to continue moving throughout the 3 rounds taking little rest.

Metabolic Conditioning:

Complete 3 rounds for time –

25 Kettlebell swings

15 Squat thrusts

20 Step-ups (10 / side)

Mobility:

Complete the towel stretch for 40 seconds on each side

Complete the pec minor door frame stretch for 40 seconds on each side

 

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