Dew It Fitness » WOD 9/13/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/13/19

September 12, 2019

 

Intermediate

Strength:

4 Rounds –

6 Seated dumbbell presses @2111

6 Dips

8 Barbell glute bridges @ 31X1

Muscular Endurance:

Complete 3 rounds with a partner –

8 Lateral leg throws / side

15 Leg throws

Metabolic Conditioning:

Complete 10 rounds of the following as quickly as possible in teams of two with one partner working at a time alternating work and rest positions after each round –

10 Lunges / side

12 Box jumps

14 Burpees

Mobility:

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

Accumulate 60 – 90 seconds hanging with a supinated grip

Beginner

Strength:

4 Rounds –

6 Seated dumbbell presses @2111

8 Triceps extensions

8 Barbell glute bridges @ 31X1

Muscular Endurance:

Complete 3 rounds –

6 Windshield wipers / side

15 Leg raises

Metabolic Conditioning:

Complete 10 rounds of the following as quickly as possible in teams of two with one partner working at a time alternating work and rest positions after each round –

8 Split squats / side

10 Box jumps

8 Plyo-box burpees

Mobility:

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

Accumulate 60 – 90 seconds hanging with a supinated grip

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