Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/10/19

October 09, 2019

 

Intermediate

20 Chest press shoulder press

8 Hip circles / direction

Strength:

4 Rounds –

4 Kettlebell step-ups / side

4 Floor presses @ 70%

Muscular Endurance:

Complete the following EMOM for 12 minutes (3 rounds):

Bulgarian split squat jumps (left) x 30 sec

One arm rows (left) x 30 sec

Bulgarian split squat jumps (right) x 30 sec

One arm rows (right) x 30 sec

Metabolic Conditioning:

Complete 4 rounds individually for reps –

Burpees x 25 sec

Atomic sit-ups x 25 sec

Med –ball slams x 25 sec

Rest x 90 sec

Mobility:

Complete the barbell shoulder push-back stretch for 45 seconds on each side

Complete the deep squat stretch for 2 minutes

Beginner

20 Chest press shoulder press

8 Hip circles / direction

Strength:

4 Rounds –

4 Kettlebell step-ups / side

6 Strict push-ups

Muscular Endurance:

Complete the following EMOM for 12 minutes (3 rounds):

Split squats (left) x 30 sec

One arm rows (left) x 30 sec

Split squats (right) x 30 sec

One arm rows (right) x 30 sec

Metabolic Conditioning:

Complete 4 rounds individually for reps –

Burpees x 25 sec

Sit-ups x 25 sec

Med –ball slams x 25 sec

Rest x 90 sec

Mobility:

Complete the barbell shoulder push-back stretch for 45 seconds on each side

Complete the deep squat stretch for 2 minutes

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