Dew It Fitness » WOD 8/27/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/27/19

August 26, 2019

 

Intermediate

Strength:

Complete 6 quadruped rotations on each side

Complete 10 banded psoas march steps on each side

Complete the following EMOM for 10 minutes (5 sets):

Front squats x 25 sec

Supinated ring assisted pull-ups x 25 sec

Muscular Endurance:

3 Rounds –

14 Knee raise hip pops

12 Band resisted crunches

Complete the following with a partner –

Band resisted bear crawl x 100 meters

*Break up into multiple sets if needed

Metabolic Conditioning:

Complete 3 rounds individually for times –

12 Reverse lunge sprinter step-ups (6 / side)

20 Sit-ups

Weighted run x 120 meters

Mobility:

Complete the bow stretch for 30 – 45 sec on each side

Accumulate 60 – 90 seconds hanging

Beginner

Strength:

Complete 6 quadruped rotations on each side

Complete 10 banded psoas march steps on each side

Complete the following EMOM for 10 minutes (5 sets):

Goblet squats x 25 sec

Supinated inverted rows x 25 sec

Muscular Endurance:

3 Rounds –

14 Knee raise hip pops

20 Crunches

Complete 1 set –

Bear crawl x 80 meters

*Break up into multiple sets if needed

Metabolic Conditioning:

Complete 3 rounds individually for times –

20 High knee step-ups (10 / side)

15 Anchored sit-ups

Run x 120 meters

Mobility:

Complete the bow stretch for 30 – 45 sec on each side

Accumulate 60 – 90 seconds hanging

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text