Dew It Fitness » WOD 9/16/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/16/19

September 15, 2019

 

Intermediate

Strength:

4 Rounds –

6 Deadlifts @ 55%

6 Supinated ring assisted pull-ups

Muscular Endurance:

3 Rounds –

10 Banded Cuban rotations / side

6 Renegade rows / side (row to hip)

Weighted plank x 20 sec

Metabolic Conditioning:

Complete 2 rounds for time –

60 Frog jumps

50 Scissor kicks / side

40 Battle rope slams

30 Dumbbell cleans

25 Toes to bar

20 Tuck jumps

Mobility:

Complete the pigeon stretch for 45 seconds on each side

Hold a kettlebell deep squat stretch for 45 seconds. Lean forward and backward taking your ankles through their range of motion.

Beginner

Strength:

4 Rounds –

10 Kettlebell deadlifts (heavy)

6 Supinated inverted rows

Muscular Endurance:

3 Rounds –

10 Banded Cuban rotations / side

6 Renegade rows / side (row to hip)

Plank x 20 sec

Metabolic Conditioning:

Complete 2 rounds for time –

50 Frog jumps

40 Scissor kicks / side

30 Battle rope slams

30 Dumbbell half squat to curls

20 Full body crunches

15 Tall squat jumps

Mobility:

Complete the pigeon stretch for 45 seconds on each side

Hold a kettlebell deep squat stretch for 45 seconds. Lean forward and backward taking your ankles through their range of motion.

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