Dew It Fitness » WOD 9/26/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/26/19

September 25, 2019

 

Intermediate

Complete 12 leg swings / side

Complete 12 Lateral leg swings / side

Strength:

Complete the following every 3 minutes for 12 minutes –

4 Hang power cleans

Muscular Endurance:

2 Rounds –

15 Hip pops

10 Hip dips / side

One set –

Mountain climber frozen fartleks x 2 minutes

To start, perform as many mountain climbers as you can for three seconds. When the timer goes off, freeze your position for five seconds. When the five seconds is up, resume your mountain climbers for three seconds. Alternate between these quick bursts and holds for two minutes.

Metabolic Conditioning:

Complete 6 rounds of the following for time –

6 Pull-ups

10 Box jumps

14 Wall balls

Mobility:

Complete the standing oblique stretch for 20 seconds on each side

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

Beginner

Complete 12 leg swings / side

Complete 12 Lateral leg swings / side

Strength:

Complete the following every 3 minutes for 12 minutes –

4 Hang muscle cleans

Rest x 10 -15 seconds

3 Hang muscle cleans

Muscular Endurance:

2 Rounds –

15 Hip pops with bent knees

10 Plyo-box hip dips / side

One set –

Mountain climber frozen fartleks x 2 minutes

To start, perform as many mountain climbers as you can for three seconds. When the timer goes off, freeze your position for five seconds. When the five seconds is up, resume your mountain climbers for three seconds. Alternate between these quick bursts and holds for two minutes.

Metabolic Conditioning:

Complete 6 rounds of the following for time –

8 Inverted rows

8 Plate jumps

14 Wall balls

Mobility:

Complete the standing oblique stretch for 20 seconds on each side

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

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