Dew It Fitness » WOD 9/30/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/30/19

September 29, 2019

 

Intermediate

2 Rounds –

Complete 8 psoas march steps / side

Complete 6 alternating Cossack squats / side

Complete 5 Single leg hip lifts / side

Strength:

Take 8 minutes to work up to a back squat 2 rep-max for the day

3 Rounds –

2 Back squats @ 90% of 2RM

3 Pull-up negatives (add weight if possible)

Advanced complete weighted pull-ups

Muscular Endurance:

Complete 3 rounds of the following working for 15 seconds at each station with 15 seconds rest between stations –

Station 1: Med-ball squat jumps

Station 2: One arm push-presses (weak side)

Station 3: Superman rocks

Station 4: One arm push-presses (strong side)

Metabolic Conditioning:

Annie:

50 – 40 – 30 – 20 – 10

Double unders

Sit-ups

The double under is a jump rope movement in which the rope makes 2 rotations for each jump. This can be modified to single unders (multiply by 3) or jumping jacks (multiply by 2).

Mobility:

Spend 3 minutes performing barbell calf mashes

Beginner

2 Rounds –

Complete 8 psoas march steps / side

Complete 6 alternating Cossack squats / side

Complete 5 Single leg hip lifts / side

Strength:

Take 8 minutes to work up to a back squat 5 rep-max for the day

3 Rounds –

5 Back squats @ 85% of 5RM

5 Ring assisted pull-ups

Muscular Endurance:

Complete 3 rounds of the following working for 15 seconds at each station with 15 seconds rest between stations –

Station 1: Squat jumps

Station 2: One arm presses (weak side)

Station 3: Superman rocks

Station 4: One arm presses (strong side)

Metabolic Conditioning:

Modified Annie:

100 Jump ropes / 50 sit-ups

80 Jump ropes / 40 sit-ups

60 Jump ropes / 30 sit-ups

40 Jump ropes / 20 sit-ups

20 Jump ropes / 10 sit-ups

The jump ropes can be modified to jumping jacks if needed

Mobility:

Spend 3 minutes performing barbell calf mashes

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