Dew It Fitness » WOD 9/27/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/27/19

September 26, 2019

 

Intermediate

Complete 12 monster walk steps in each direction (forward, backward, left, right)

Strength:

4 Rounds –

5 Deadlifts @ 70 – 75%

5 Dips

5 Alternating dumbbell hammer curls / side

Muscular Endurance:

Complete one set each of:

8 Partner resisted bicep curls

8 Partner resisted triceps extension

Metabolic Conditioning:

Complete the following in teams of two with one partner at each station. Your goal is to complete as many reps at station 1 as possible as a team, but both partners must be engaged in order for the reps to count. Switch stations with your partner as needed.

5 Min AMRAP –

Station 1: Kettlebell swings

Station 2: Jump rope

5 Min AMRAP –

Station 1: Hand over hand row x 30 ft

Station 2: Hollow body hold

5 Min AMRAP –

Station 1: Battle rope Russian twists

Station 2: Bar hang

Mobility:

Complete the towel stretch for 45 seconds on each side

Complete 12 cat-cows

 

Beginner

Complete 12 monster walk steps in each direction (forward, backward, left, right)

Strength:

4 Rounds –

8 Deadlifts

8 Triceps extensions

6 Alternating dumbbell hammer curls / side

Muscular Endurance:

Complete one set each of:

8 Partner resisted bicep curls

8 Partner resisted triceps extension

Metabolic Conditioning:

Complete the following in teams of two with one partner at each station. Your goal is to complete as many reps at station 1 as possible as a team, but both partners must be engaged in order for the reps to count. Switch stations with your partner as needed.

5 Min AMRAP –

Station 1: Kettlebell swings

Station 2: Jump rope

5 Min AMRAP –

Station 1: Alternating dumbbell rows

Station 2: Hollow body hold

5 Min AMRAP –

Station 1: Russian twists

Station 2: Ring hang

Mobility:

Complete the towel stretch for 45 seconds on each side

Complete 12 cat-cows

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