Dew It Fitness » WOD 10/30/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/30/19

October 29, 2019

 

Intermediate

Complete 12 monster walk steps in each direction (forward, backward, left, right)

Complete 10 Cossack squats / side

Strength:

4 Rounds –

Double kettlebell front squats x 20 sec

Kettlebell lunges x 20 sec

Kettlebell death march x 20 sec

Rest x 1 min

Muscular Endurance:

3 Rounds –

10 Partner assisted pull-ups

15 Weighted hip bridges

If you can complete strict pull-ups, complete a full set prior to your first set of partner assisted pull-ups

Metabolic Conditioning:

Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –

Station 1: Lateral box overs

Station 2: Tomahawk slams

Station 3: Bear crawl

Station 4: Hollow body rocks

Mobility:

Hold the deep squat stretch with arms outstretched straight back behind your shoulders for 2 – 3 minutes

Beginner

Complete 12 monster walk steps in each direction (forward, backward, left, right)

Complete 10 Cossack squats / side

Strength:

4 Rounds –

Goblet squats x 20 sec

Lunges x 20 sec

Kettlebell good mornings x 20 sec

Rest x 1 min

Muscular Endurance:

3 Rounds –

10 Inverted rows

15 Hip bridges

Metabolic Conditioning:

Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –

Station 1: Lateral plate overs

Station 2: Tomahawk slams

Station 3: Bear crawl

Station 4: Hollow body rocks

Mobility:

Hold the deep squat stretch with arms outstretched straight back behind your shoulders for 2 – 3 minutes

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text