Dew It Fitness » WOD 9/11/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/11/19

September 10, 2019

 

Intermediate

Strength:

4 Rounds –

3 Explosive med-ball chest throws

Rest 90 – 120 sec

Muscular Endurance:

3 Rounds –

8 Partner kneeling med-ball chest throws

8 Oblique v-ups / side

10 Reverse crunches

Metabolic Conditioning:

Complete 5 rounds for time –

15 Deadlifts

10 Single-leg squat thrust bar overs (5 / side)

100 Jump ropes

Mobility:

Complete the barbell reach-back stretch for 45 seconds

Spend 2 minutes performing soft tissue release on your chest

Beginner

Strength:

4 Rounds –

5 Explosive med-ball chest throws

Rest 90 – 120 sec

Muscular Endurance:

3 Rounds –

8 Partner kneeling med-ball chest throws

8 Lateral leg raises / side

10 Reverse crunches

Metabolic Conditioning:

Complete 5 rounds for time –

15 Kettlebell deadlifts

10 Squat thrusts

50 Jump ropes

Mobility:

Complete the barbell reach-back stretch for 45 seconds

Spend 2 minutes performing soft tissue release on your chest

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