Dew It Fitness » WOD 9/3/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/3/19

September 02, 2019

 

Intermediate

Strength:

Complete 3 reps of the following complex every 2 minutes for 8 minutes –

1 Russian kettlebell swing

1 American kettlebell swing

Go heavy

3 Rounds –

6 – 8 Dips

6 – 8 Supinated pull-ups

Muscular Endurance:

Complete 40 king chair knee raises or hanging knee raises. Rest as needed.

Metabolic Conditioning:

Complete 5 rounds for time –

6 Backward med-ball throws (throw your ball, run to it, repeat. Go light)

7 Med-ball lunges / side

8 Tire flips

Mobility:

Spend 2 – 3 minutes performing soft tissue release on your glutes using a foam roller or lacrosse ball. Remember to roll laterally across the muscle when using the foam roller.

Beginner

Strength:

Complete the following every 2 minutes for 8 minutes –

10 Heavy kettlebell swings

3 Rounds –

10 Banded triceps extensions

6 – 8 Neutral grip ring assisted pull-ups

Muscular Endurance:

Complete 40 leg raises

Complete 15 Lateral leg raises / side

Metabolic Conditioning:

Complete 5 rounds for time –

6 Backward med-ball throws (throw your ball, run to it, repeat. Go light)

7 Lunges / side

8 Tire flips

Mobility:

Spend 2 – 3 minutes performing soft tissue release on your glutes using a foam roller or lacrosse ball. Remember to roll laterally across the muscle when using the foam roller.

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