Dew It Fitness » WOD 8/28/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/28/19

August 27, 2019

 

Intermediate

Strength:

Complete 6 single leg hip lifts on each side

Complete 15 Banded external rotations / side

4 Rounds –

4 Sumo deadlifts (lift explosively – stay tight) @ 70 – 75%

3 Floor presses (lift explosively – stay tight) @ 70 – 85%

Rest a minimum of 2 minutes between rounds

Muscular Endurance:

3 Rounds –

6 Single leg deadlifts (left) @ 2010

5 Push-ups @ 2110

6 Single leg deadlifts (right) @ 2010

5 Push-ups @ 2110

Metabolic Conditioning:

Complete 3 rounds of the following working for 40 seconds at each station with 20 seconds rest between stations –

Station 1: Pull-ups

Station 2: Broad jump

Station 3: Burpees

Mobility:

Complete the pigeon stretch for 45 seconds on each side

Complete the kneeling hamstring to hip flexor stretch for 45 seconds on each side

Beginner

Strength:

Complete 6 single leg hip lifts on each side

Complete 15 Banded external rotations / side

4 Rounds –

6 Sumo kettlebell deadlifts (lift explosively – stay tight)

6 Dumbbell floor presses (lift explosively – stay tight)

Rest a minimum of 2 minutes between rounds

Muscular Endurance:

3 Rounds –

8 Single leg deadlifts (left)

4 Push-up negatives (3 second descent)

8 Single leg deadlifts (right)

4 Push-up negatives (3 second descent)

Metabolic Conditioning:

Complete 3 rounds of the following working for 40 seconds at each station with 20 seconds rest between stations –

Station 1: Inverted rows

Station 2: Bunny hops

Station 3: Plyo-box burpees

Mobility:

Complete the pigeon stretch for 45 seconds on each side

Complete the kneeling hamstring to hip flexor stretch for 45 seconds on each side

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text