Dew It Fitness » WOD 10/25/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/25/19

October 24, 2019

 

Intermediate

2 Rounds –

6 Hip circles / side

6 World’s greatest stretch + chest opener

6 Quadruped rotations / side

Strength:

Complete 4 rounds in teams of 3 –

6 Back squats @3312

Rest x 45 seconds

Complete the squats in a round robin fashion with one team member working at a time. Partner A will begin by completing 6 squats, immediately followed by partner B, and so on. Rest 45 seconds between rounds.

Complete 3 rounds in teams of 3 –

Team hand over hand sled row x 40 feet

Team sled march x 60 feet

Metabolic Conditioning:

In teams of two, alternate reps with your partner to complete 6 rounds for time –

12 Double squat box jumps

16 Burpees

20 Med ball slams

Mobility:

Complete 12 cat-cows

Complete the deep squat stretch with arms overhead for 3 minutes

Beginner

2 Rounds –

6 Hip circles / side

6 World’s greatest stretch + chest opener

6 Quadruped rotations / side

Strength:

Complete 4 rounds in teams of 3 –

6 Goblet squats @3312

Rest x 45 seconds

Complete the squats in a round robin fashion with one team member working at a time. Partner A will begin by completing 6 squats, immediately followed by partner B, and so on. Rest 45 seconds between rounds.

Complete 3 rounds in teams of 3 –

Team hand over hand sled row x 40 feet

Team sled march x 60 feet

Metabolic Conditioning:

In teams of two, alternate reps with your partner to complete 6 rounds for time –

12 Double squat step-ups

12 Plyo-box burpees

16 Med ball slams

Mobility:

Complete 12 cat-cows

Complete the deep squat stretch with arms overhead for 3 minutes

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text