Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/3/19

October 02, 2019

 

Intermediate

2 Rounds –

15 Face pulls

10 Band pull-aparts

6 Cat-cows

Strength:

4 Rounds –

3 Rack pulls @ 100% deadlift 1RM

3 Weighted push-ups

Muscular Endurance:

3 Rounds –

6 Dips

10 Band resisted seated towel rows

For the rows, anchor a resitance band to the rig and loop a towel through the open end. From a squatting or seated position grasp one end of the towel with each hand and pull towards your midsection in a rowing motion.

Metabolic Conditioning:

Complete 4 rounds individually for times –

10 American kettlebell swings (heavy)

Sled drag x 15 meters (heavy)

Sandbag run x 100 meters

Sprint x 100 meters

Mobility:

Accumulate 90 sec hanging with your toes touching the floor behind you

Spend 45 seconds stretching each hamstring. Place one foot on a plyobox and reach for your toes.

Beginner

2 Rounds –

15 Face pulls

10 Band pull-aparts

6 Cat-cows

Strength:

4 Rounds –

5 Rack pulls

5 Push-up negatives (spend 3 seconds descending)

Muscular Endurance:

3 Rounds –

10 Banded triceps extensions

10 Band resisted seated towel rows

For the rows, anchor a resitance band to the rig and loop a towel through the open end. From a squatting or seated position grasp one end of the towel with each hand and pull towards your midsection in a rowing motion.

Metabolic Conditioning:

Complete 4 rounds individually for times –

10 American kettlebell swings

Sled drag x 15 meters

Run x 200 meters

Mobility:

Accumulate 90 sec hanging with your toes touching the floor behind you

Spend 45 seconds stretching each hamstring. Place one foot on a plyobox and reach for your toes.

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