Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/19/19

September 18, 2019

 

Intermediate

Strength:

8 Hip circles / side

15 leg swings / side

15 lateral leg swings / side

3 Rounds –

15 – 20 Tractor tire leg presses

Plank x 45 – 60 seconds

Rest x 2 min

Muscular Endurance:

Complete one tire push-battle with a partner

Stand the tire upright with one partner on either side. Facing one another, assume a split-stance and take turns shoving the tire back and forth to your partner.

Metabolic Conditioning:

Complete 3 rounds of the following for time –

25 Dumbbell thrusters

25 V-ups

Begin the workout by broad jumping 60 feet. Repeat the 60 ft broad jump every 75 seconds

Mobility:

Complete the barbell pushback stretch for 45 seconds on each side

Complete the deep squat stretch for 90 seconds completing 10 internal rotations on each side

Beginner

8 Hip circles / side

15 leg swings / side

15 lateral leg swings / side

Strength:

3 Rounds –

15 – 20 Tractor tire leg presses

Plank x 30 – 45 seconds

Rest x 2 min

Muscular Endurance:

Complete one tire push-battle with a partner

Stand the tire upright with one partner on either side. Facing one another, assume a split-stance and take turns shoving the tire back and forth to your partner.

Metabolic Conditioning:

Complete 3 rounds of the following for time –

25 Dumbbell thrusters

25 V-ups

Begin the workout by broad jumping 60 feet. Repeat the 60 ft broad jump every 75 seconds

Mobility:

Complete the barbell pushback stretch for 45 seconds on each side

Complete the deep squat stretch for 90 seconds completing 10 internal rotations on each side

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