Dew It Fitness » WOD 9/6/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/6/19

September 05, 2019

 

Intermediate

Strength:

Complete 15 banded psoas march steps on each side

Complete 5 light squat cleans focusing on speed

Complete the following every 2 minutes for 8 minutes –

3 Squat cleans

Metabolic Conditioning:

Complete 3 rounds of the following working for 45 seconds at each station with 5 seconds rest between stations –

Station 1: Kettlebell swings

Station 2: Squats

Station 3: Mountain climbers

Station 4: Sit-ups

Rest 90 sec between rounds

Complete the following in teams of 3 –

Run .75 miles with your team in a relay fashion alternating partners or “passing the baton” every 1/8 mile or half-lap around DIF.

Mobility:

Complete the trap hug stretch and from a seated or kneeling position for 45 seconds

  • Give yourself a big hug.
  • Use your hands to pull your shoulders forward separating your shoulder blades.
  • Think spreading your shoulder blades like wings.
  • Lean forward and rotate your neck from side to side stretching your neck and traps.

 

Hold child’s pose for 1 minute

  • Kneel on the floor and sit on your heels
  • Hinge at the hips bringing your chest down to your legs as you walk your hands out in front of you.
  • Reach your hands out bringing your head as close to the floor as possible.

 

Beginner

Strength:

Complete 15 banded psoas march steps on each side

Complete 10 hang muscle cleans focusing on speed

Complete the following every 2 minutes for 8 minutes –

3 Hang muscle cleans

Rest 10 – 20 sec

2 Hang muscle cleans

Metabolic Conditioning:

Complete 3 rounds of the following working for 45 seconds at each station with 5 seconds rest between stations –

Station 1: Kettlebell swings

Station 2: Squats

Station 3: Mountain climbers

Station 4: Sit-ups

Rest 90 sec between rounds

Complete the following in teams of 3 –

Run .75 miles with your team in a relay fashion alternating partners or “passing the baton” every 1/8 mile or half-lap around DIF.

Mobility:

Complete the trap hug stretch and from a seated or kneeling position for 45 seconds

  • Give yourself a big hug.
  • Use your hands to pull your shoulders forward separating your shoulder blades.
  • Think spreading your shoulder blades like wings.
  • Lean forward and rotate your neck from side to side stretching your neck and traps.

 

Hold child’s pose for 1 minute

  • Kneel on the floor and sit on your heels
  • Hinge at the hips bringing your chest down to your legs as you walk your hands out in front of you.
  • Reach your hands out bringing your head as close to the floor as possible.
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