Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/9/19

October 08, 2019

 

Intermediate

2 Rounds –

12 Dislocates

4 Bottoms up kettlebell presses / side

10 Banded overhead squats

Strength:

Complete the following every 2 minutes for 8 minutes:

4 Hang power snatches

Advanced complete 2 snatches

Muscular Endurance:

4 Rounds –

Handstand hold x 15 sec

Feet elevated side plank x 20 sec / side

Pull-up hold x 12 sec

Weighted hip bridge hold x 15 sec

Metabolic Conditioning:

10 Min AMRAP –

4 Kettlebell crossovers / side

8 Box jumps

12 American kettlebell swings

Mobility:

Complete the wide-leg forward fold pose for 45 seconds

Complete a 60-second bar hang. Accumulate if necessary

Beginner

2 Rounds –

12 Dislocates

4 Bottoms up kettlebell presses / side

10 Face pulls

Strength:

Complete the following every 2 minutes for 8 minutes:

5 One arm snatches / side

Muscular Endurance:

4 Rounds –

Plyo-box pike x 15 sec

Side plank x 20 sec / side

Ring assisted pull-up hold x 12 sec

Hip bridge hold x 15 sec

Metabolic Conditioning:

10 Min AMRAP –

4 Plank to T’s / side

8 Box jumps

12 Kettlebell swings

Mobility:

Complete the wide-leg forward fold pose for 45 seconds

Complete a 60-second bar hang. Accumulate if necessary

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