Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/12/19

September 11, 2019

 

Intermediate

Strength:

Thread the needle 8 times on each side

Complete 12 psoas march steps on each side

Complete 4 reps of the following complex every 3 minutes for 12 minutes –

1 Hang power clean

1 Front squat

1 Reverse lunge / side

Muscular Endurance:

4 Rounds –

Pull-up hold x 10 sec

Chair pose x 20 sec

Handstand x 15 sec

Pallof hold x 20 sec / side

Superman x 15 sec

Metabolic Conditioning:

Complete 4 rounds of the following individually for reps working for 40 seconds at each station with 10 seconds rest between stations –

Station 1: Wall balls

Station 2: Pull-ups

Station 3: Oblique climbers

Mobility:

Complete the lying banded hip stretch for 75 seconds on each side

Complete the banded lat stretch for 60 seconds on each side

Beginner

Strength:

Thread the needle 8 times on each side

Complete 12 psoas march steps on each side

Complete 4 reps of the following complex every 3 minutes for 12 minutes –

3 Kettlebell swings

2 Goblet squats

1 Goblet reverse lunge / side

Muscular Endurance:

4 Rounds –

Inverted row hold x 10 sec

Chair pose x 20 sec

Plyo-box pike x 15 sec

Pallof hold x 20 sec / side

Superman x 15 sec

Metabolic Conditioning:

Complete 4 rounds of the following individually for reps working for 40 seconds at each station with 10 seconds rest between stations –

Station 1: Wall balls

Station 2: Inverted rows

Station 3: Oblique climbers

Mobility:

Complete the lying banded hip stretch for 75 seconds on each side

Complete the banded lat stretch for 60 seconds on each side

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