Dew It Fitness » WOD 10/28/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/28/19

October 27, 2019

 

Intermediate

Complete 15 dislocates

2 Rounds –

15 Band face pulls

10 Band pull-aparts

4 Bottoms up kettlebell presses / side

Strength:

4 Sets:

5 Seated dumbbell presses

5 Dips

8 Hip dips / side

Muscular Endurance:

Complete the following every 90 seconds for 12 minutes (4 sets):

Station 1: 8 TRX push-ups

Station 2: 8 Barbell squat jumps

Advanced complete TRX push-ups with feet elevated

Metabolic Conditioning:

Complete 3 rounds of the following individually for times –

20 Wall balls

12 Box jumps

12 Kettlebell crossovers (6 / side)

20 High knees / side

Mobility:

Pec major doorframe stretch x 40 seconds / side

Pec minor doorframe stretch x 40 seconds / side

Beginner

Complete 15 dislocates

2 Rounds –

15 Band face pulls

10 Band pull-aparts

4 Bottoms up kettlebell presses / side

Strength:

4 Sets:

5 Seated dumbbell presses

8 Banded triceps extensions

8 Hip dips / side

Muscular Endurance:

Complete the following every 90 seconds for 12 minutes (4 sets):

Station 1: 8 TRX push-ups

Station 2: 8 Goblet squat jumps

Metabolic Conditioning:

Complete 3 rounds of the following individually for times –

15 Wall balls

10 Box jumps

10 Kettlebell crossovers (5 / side)

15 High knees / side

Mobility:

Pec major doorframe stretch x 40 seconds / side

Pec minor doorframe stretch x 40 seconds / side

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