Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/8/19

October 07, 2019

 

Intermediate

3 Rounds –

5 Lunges / side

10 Squats

5 Squat thrusts

Strength:

4 Rounds –

6 Back squats @ 60%

8 Resistance band lat pull-downs

Muscular Endurance:

3 Rounds –

12 Lower pulley knee-ins

12 Supinated inverted rows

12 Half-kneeling landmine press (6 / side)

Metabolic Conditioning:

5 Rounds –

20 Wall balls

10 Pull-ups

10 V-ups

10 Russian twists / side

Mobility:

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

Complete the table-top lat stretch for 45 seconds

Beginner

3 Rounds –

5 Split squats / side

10 Squats

5 Squat thrusts

Strength:

4 Rounds –

8 Back squats

10 Resistance band lat pull-downs

Muscular Endurance:

3 Rounds –

12 Lower pulley knee-ins

12 Supinated inverted rows

12 Half-kneeling landmine press (6 / side)

Metabolic Conditioning:

4 Rounds –

15 Wall balls

10 Inverted rows

10 Hollow body knee-ins

10 Russian twists / side

Mobility:

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

Complete the table-top lat stretch for 45 seconds

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