Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/2/19

October 01, 2019

 

Intermediate

Spend 60 seconds rolling out your quads

Spend 30 seconds completing a sit and reach hamstring stretch

Strength:

4 Rounds –

3 Kettlebell step-ups / side

6 Supinated ring assisted pull-ups

Muscular Endurance:

Every 90 seconds for 12 minutes (2 sets):
Station 1 – 30 seconds bear crawl + 30 seconds hollow hold
Station 2 – 30 seconds per side of Paloff hold alternating reverse lunges
Station 3 – Bar hang x 30-60 seconds (one set pronated, one supinated)
Station 4 – 30 seconds per side of single leg TRX squat jumps

Metabolic Conditioning:

Complete 4 rounds for time –

14 Double kettlebell front squats

14 Battle rope slams

14 Battle rope hip tosses (7 / side)

28 High knees / side

Mobility:

Complete the banded hip flexor stretch for 45 seconds on each side

Complete the Miley stretch for 45 seconds

Beginner

Spend 60 seconds rolling out your quads

Spend 30 seconds completing a sit and reach hamstring stretch

Strength:

4 Rounds –

4 Hang squat cleans

Advanced compete 2 squat cleans

Muscular Endurance:

Every 90 seconds for 12 minutes (2 sets):
Station 1 – 30 seconds bear crawl + 30 seconds hollow hold
Station 2 – 30 seconds per side of Paloff hold alternating reverse lunges
Station 3 – Bar hang x 30-60 seconds (one set pronated, one supinated)
Station 4 – 30 seconds per side of single leg TRX squat jumps

Metabolic Conditioning:

Complete 4 rounds for time –

14 Double kettlebell front squats

14 Battle rope slams

14 Battle rope hip tosses (7 / side)

28 High knees / side

Mobility:

Complete the banded hip flexor stretch for 45 seconds on each side

Complete the Miley stretch for 45 seconds

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