Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/11/19

October 10, 2019

 

Intermediate

Rollout glutes

Strength:

4 Rounds –

Tire flips x 10 seconds

3 Reverse lunge sprinter step-ups / side

Metabolic Conditioning:

Complete the following for time in teams of two with one partner at each movement alternating movements every 30 seconds –

Buy-in: Run x 400 meters

60 Hang power cleans / Superman hold

80 Pull-ups / TRX push-up hold

120 Frog jumps / Squat hold

Cash-out: Run x 400 meters

Mobility:

Complete the plyo-box pigeon stretch for 75 seconds on each side. Find the tight areas!

Beginner

Rollout glutes

Strength:

4 Rounds –

Tire flips x 10 seconds

3 Sprinter step-ups / side

Metabolic Conditioning:

Complete the following for time in teams of two with one partner at each movement alternating movements every 30 seconds –

Buy-in: Run x 250 meters

80 Inverted rows / Plank

100 Kettlebell swings / Superman hold

80 Frog jumps / Squat hold

Cash-out: Run x 250 meters

Mobility:

Complete the plyo-box pigeon stretch for 75 seconds on each side. Find the tight areas!

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