Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/4/19

October 03, 2019

 

Intermediate

Complete 12 monster walk steps in each direction (forward, backward, left, right)

Strength:

Complete 4 rounds of the following with a partner –

6 Banded broad jumps (partner A)

TRX forward lean x 20 sec

6 Banded broad jumps (partner B)

Side plank x 25 seconds / side

Muscular Endurance:

Complete 3 rounds of the following with a partner –

4 Natural hamstring curls

10 Partner assisted pull-ups

Metabolic Conditioning:

Complete the following as quickly as possible in teams of two with one partner working at each station –

Station 1:

120 Thrusters

120 Toes to bar

Station 2:

Jump rope

Both partners must be engaged in order for the reps to count. Alternate stations every 100 – 140 jump rope repetitions

Mobility:

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

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

Beginner

Complete 12 monster walk steps in each direction (forward, backward, left, right)

Strength:

Complete 4 rounds of the following with a partner –

6 Broad jumps (partner A)

TRX forward lean x 20 sec

6 Broad jumps (partner B)

Side plank x 25 seconds / side

Muscular Endurance:

3 rounds of the following with a partner –

10 Romanian kettlebell deadlift

10 Band lat pull-downs

Metabolic Conditioning:

Complete the following as quickly as possible in teams of two with one partner working at each station –

Station 1:

120 Wall balls (heavy)

120 Full body crunches

Station 2:

Jump rope

Both partners must be engaged in order for the reps to count. Alternate stations every 60 – 100 jump rope repetitions

Mobility:

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

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

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