Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/10/19

September 09, 2019

 

Intermediate

Strength:

8 Hip circles / side

15 leg swings / side

15 lateral leg swings / side

4 Rounds –

4 Back squats @ 75%

5 Supinated pull-up negatives

Muscular Endurance:

3 Rounds –

12 Lateral step-ups (left)

8 Dumbbell curls / side

12 Lateral step-ups (right)

12 – 15 Banded inverted sit-ups

Metabolic Conditioning:

10 Min AMRAP –

15 Kettlebell swings

12 V-ups

Bear crawl x 120 ft

Mobility:

Complete the deep squat stretch for 2 minutes completing 15 internal rotations on each side

Beginner

Strength:

8 Hip circles / side

15 leg swings / side

15 lateral leg swings / side

4 Rounds –

6 Back squats @ 75%

8 Supinated inverted rows

Muscular Endurance:

3 Rounds –

12 Lateral step-ups (left)

8 Dumbbell curls / side

12 Lateral step-ups (right)

12 – 15 Banded inverted sit-ups

Metabolic Conditioning:

10 Min AMRAP –

15 Kettlebell swings

12 V-ups

Bear crawl x 120 ft

Mobility:

Complete the deep squat stretch for 2 minutes completing 15 internal rotations on each side

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