Dew It Fitness » WOD 10/31/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/31/19

October 30, 2019

Intermediate

Complete 2 rounds –

10 Chest-press shoulder-press

10 Band pull-aparts

5 Thread the needle / side

10 Inverted rows

Strength:

3 Rounds –

4 Dumbbell bench presses

4 Barbell rows @ 80%

3 Rounds –

Sled drag x 60 ft (heavy)

5 Bicep curls / side

Muscular Endurance:

3 Rounds –

6 One arm rows / side

8 Side bends / side

Metabolic Conditioning:

Complete 6 rounds for time –

Sled sprint x 90 feet

10 Burpees

100 Jump ropes

Mobility:

Complete the broomstick shoulder push-back stretch for 45 seconds / side

Complete the plyo-box pigeon stretch for 45 seconds / side

Beginner

Complete 2 rounds –

10 Chest-press shoulder-press

10 Band pull-aparts

5 Thread the needle / side

10 Inverted rows

Strength:

3 Rounds –

4 Push-up negatives

4 Barbell rows

3 Rounds –

Sled drag x 60 ft (heavy)

5 Bicep curls / side

Muscular Endurance:

3 Rounds –

6 One arm rows / side

8 Side bends / side

Metabolic Conditioning:

Complete 6 rounds for time –

Sled sprint x 90 feet

6 Burpees

50 Jump ropes

Mobility:

Complete the broomstick shoulder push-back stretch for 45 seconds / side

Complete the plyo-box pigeon stretch for 45 seconds / side

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