Dew It Fitness » WOD 10/24/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/24/19

October 23, 2019

 

Intermediate

2 Rounds –

15 Dislocates

10 Band pull-aparts

6 Quadruped rotations / side

3 Reverse lunge sprinter step-ups / side

Strength:

Complete a set of 4 snatches with an empty bar

Complete the following every 2 minutes for 8 minutes –

4 Hang power snatches

Muscular Endurance:

3 Rounds –
8 Single arm deadlifts / arm

6 Single arm inverted rows / arm

10 Banded external rotations / arm

Metabolic Conditioning:

Complete 3-4 rounds for time –

20 Sit-ups

14 Sandbag ground to shoulder’s (7 / side)

Sandbag run x 150 Meters (papa’s)

Mobility:

Complete a seated or kneeling trap stretch for 30 seconds on each side.

Complete the neck side-bend stretch for 30 seconds on each side.

Accumulate 60 seconds hanging with toes anchored

Beginner

2 Rounds –

15 Dislocates

10 Band pull-aparts

6 Quadruped rotations / side

3 Reverse lunge sprinter step-ups / side

Strength:

Complete a set of 4 one arm snatches at a light weight

Complete the following every 2 minutes for 8 minutes –

6 One arm snatches / side

Muscular Endurance:

3 Rounds –
10 Kettlebell deadlifts

10 Inverted rows

10 Pallof presses / side

10 Banded external rotations / arm

Metabolic Conditioning:

Complete 3 rounds for time –

15 Sit-ups

14 Sandbag ground to overhead’s (7 / side)

Run or jog x 150 Meters (papa’s)

Mobility:

Complete a seated or kneeling trap stretch for 30 seconds on each side.

Complete the neck side-bend stretch for 30 seconds on each side.

Accumulate 60 seconds hanging with toes anchored

 

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