Dew It Fitness » WOD 9/17/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/17/19

September 16, 2019

 

Intermediate

Strength:

20 Dislocates

15 Band pull-aparts

Complete the following EMOM for 12 minutes (3 sets):

10 Lower pulley knee-ins

8 Incline dumbbell bench presses

8 Dumbbell Bulgarian split-squats (weak side)

8 Dumbbell Bulgarian split-squats (strong side)

Muscular Endurance:

Complete the following every 90 seconds for 9 – 12 minutes –

Station 1:

6 One arm snatches (L) / 6 TRX pistols (R)

Station 2:

6 One arm snatches (R) / 6 TRX pistols (L)

Metabolic Conditioning:

Complete 3 rounds for time –

15 Push-ups

30 Lunges (15 / side)

Run x 250 meters

Mobility:

Spend 2 minutes rolling out your quads.

Complete the barbell reach-back stretch for 45 seconds

Beginner

Strength:

20 Dislocates

15 Band pull-aparts

Complete the following EMOM for 12 minutes (3 sets):

10 Lower pulley knee-ins

8 Incline dumbbell bench presses

8 Dumbbell split-squats (weak side)

8 Dumbbell split-squats (strong side)

Muscular Endurance:

Complete the following every 90 seconds for 9 – 12 minutes –

Station 1:

6 One arm snatches (L) / 6 TRX squat jumps

Station 2:

6 One arm snatches (R) / 6 TRX squat jumps

Metabolic Conditioning:

Complete 3 rounds for time –

15 Push-ups

20 Lunges (10 / side)

Jog x 200 meters

Mobility:

Spend 2 minutes rolling out your quads.

Complete the barbell reach-back stretch for 45 seconds

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