Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/7/19

October 06, 2019

 

Intermediate

Thread the needle for 8 repetitions on each side

Complete 6 quadruped rotations on each side

Complete 6 single leg hip lifts on each side

Strength:

4 Rounds –

10 Deadlifts

Front rack lunge x 60 feet

12 Push-ups

Muscular Endurance:

3 Rounds –

Band resisted bear crawl x 90 ft

Farmer carry x 240 ft

Metabolic Conditioning:

Accumulate 3 minutes planking

Complete 3 rounds of the following individually for times –

Sprint x 40 ft

Sprint x 80 ft

Sprint x 120 ft

Mobility:

Spend a few minutes rolling out your glutes

Complete the pigeon stretch for 45 seconds on each side

Beginner

Thread the needle for 8 repetitions on each side

Complete 6 quadruped rotations on each side

Complete 6 single leg hip-lifts on each side

Strength:

4 Rounds –

10 Deadlifts

Front rack dumbbell lunge x 60 feet

8 TRX push-ups

Muscular Endurance:

3 Rounds –

Band resisted bear crawl x 60 ft

Farmer carry x 240 ft

Metabolic Conditioning:

Accumulate 2 minutes planking

Complete 3 rounds of the following individually for times –

Run x 40 ft

Run x 80 ft

Run x 120 ft

Mobility:

Spend a few minutes rolling out your glutes

Complete the pigeon stretch for 45 seconds on each side

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