Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/1/19

September 30, 2019

 

Intermediate

Complete 8 hip circles / side

Complete 8 alternating cossack squats / side

Strength:

Complete the following every 2 minutes for 8 minutes –

4 Hang squat cleans

Advanced compete 2 squat cleans

Muscular Endurance:

3 Rounds –

6 Single leg deadlifts (left)

8 Side bends (left)

6 Single leg deadlifts (right)

8 Side bends (right)

Metabolic Conditioning:

Complete 6 rounds for time –

6 Mountain burpee box-overs

8 Hang power cleans

For the burpees, complete 3 mountain climbers per side following the push-up. Then jump up and over the box and repeat.

Mobility:

Complete the banded hamstring stretch for 60 seconds on each side:

  • Place a band around the top of the leg at the hip.
  • Next walk away from the anchor point with the banded leg forward.
  • Keep the leg straight and hinge over at the hips.
  • It’s ok to round the back.
  • Move to the left or the right, crawl forward or lean forward to find the tightest spot with the most stretch in the hammies and calves.

 

Beginner

Complete 8 hip circles / side

Complete 8 alternating reverse lunges / side

Strength:

Complete the following every 2 minutes for 8 minutes –

6 Hang muscle cleans

Muscular Endurance:

3 Rounds –

6 Kettlebell deadlifts

8 Side bends (left)

6 Kettlebell deadlifts

8 Side bends (right)

Metabolic Conditioning:

Complete 6 rounds for time –

6 Mountain burpee step-overs

12 Kettlebell swings

For the burpees, complete 3 mountain climbers per side following the push-up. Then step up and over the box and repeat.

Mobility:

Complete the banded hamstring stretch for 60 seconds on each side:

  • Place a band around the top of the leg at the hip.
  • Next walk away from the anchor point with the banded leg forward.
  • Keep the leg straight and hinge over at the hips.
  • It’s ok to round the back.
  • Move to the left or the right, crawl forward or lean forward to find the tightest spot with the most stretch in the hammies and calves.
About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text