Dew It Fitness » WOD 11/4/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/4/19

November 03, 2019

 

Intermediate

2 Rounds –

10 Sampson lunges

10 Inverted rows

6 Cossack squats / side

Strength:

4 Rounds –

4 Long kettlebell lunges / side

4 Ring assisted supinated pull-ups

Muscular Endurance:

Complete the following EMOM for 12 minutes (3 sets):

8 Pallof presses

10 Supine med ball hamstring curl

8 Pallof presses

12 Banded glute pull-throughs

Metabolic Conditioning:

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

Station 1: Med ball slams

Station 2: Kettlebell swings

Station 3: Cross-body climbers

Station 4: Plank shoulder taps

Mobility:

Spend a few minutes rolling out your upper back. Focus on the tight areas and knots around your shoulder blades.

Complete the pigeon stretch for 40 seconds on each side.

Beginner

2 Rounds –

10 Sampson lunges

10 Inverted rows

6 Cossack squats / side

Strength:

4 Rounds –

4 Kettlebell split squats / side

6 Supinated pull-ups

Muscular Endurance:

Complete the following EMOM for 12 minutes (3 sets):

8 Pallof presses

6 Kettlebell good mornings

8 Pallof presses

12 Banded glute pull-throughs

Metabolic Conditioning:

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

Station 1: Med ball slams

Station 2: Kettlebell swings

Station 3: Cross-body climbers

Station 4: Plank shoulder taps

Mobility:

Spend a few minutes rolling out your upper back. Focus on the tight areas and knots around your shoulder blades.

Complete the pigeon stretch for 40 seconds on each side.

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