Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/20/19

September 19, 2019

 

Intermediate

Strength:

6 World’s greatest stretch + chest opener

6 Quadruped rotations / side

8 Cat cows

Complete 3 rounds at each of the following stations switching stations after all 3 rounds are complete –

Station 1:

Team sled drag x 30 sec

Rest x 2 min

Teams of 2 or 3 work simultaneously dragging the sled as far as possible in 30 seconds

Station 2:

8 Hanging knee raises @ 2121 (use a partner assist if necessary esp. when pausing at the top)

8 Kettlebell side bends / side

Metabolic Conditioning:

Divide into teams. Teams will go head to head working for 40 seconds at each station for max reps –

Station 1: Hang power cleans

Station 2: Pull-ups

Station 3: Burpees

Mobility:

Accumulate 90 seconds hanging

Complete a seated or kneeling trap stretch for 30 seconds on each side

Beginner

Strength:

6 World’s greatest stretch + chest opener

6 Quadruped rotations / side

8 Cat cows

Complete 3 rounds at each of the following stations switching stations after all 3 rounds are complete –

Station 1:

Team sled drag x 30 sec

Rest x 2 min

Teams of 2 or 3 work simultaneously dragging the sled as far as possible in 30 seconds

Station 2:

10 Toe touches

8 Kettlebell side bends / side

Metabolic Conditioning:

Divide into teams. Teams will go head to head working for 40 seconds at each station for max reps –

Station 1: Heavy kettlebell swings

Station 2: Inverted rows

Station 3: Burpees

Mobility:

Accumulate 90 seconds hanging

Complete a seated or kneeling trap stretch for 30 seconds on each side

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