Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/24/19

September 23, 2019

 

Intermediate

Strength:

3 Rounds –

6 Floor presses @ 60%

4 Pull-up negatives

Muscular Endurance:

Complete the following every 4 minutes for 12 minutes (3 sets):

12 Front squats

12 Inverted sit-ups

12 Banded lat pull-downs

Metabolic Conditioning:

4 Rounds –

10 Burpees

15 Med ball slams

Weighted run x 150 meters

Mobility:

Complete the door frame stretch for 45 seconds on each side

Complete the banded lat stretch for 45 seconds on each side

Beginner

Strength:

3 Rounds –

6 Floor presses

4 Ring assisted pull-ups

Muscular Endurance:

Complete the following every 4 minutes for 12 minutes (3 sets):

12 Goblet squats

12 Inverted sit-ups

12 Banded lat pull-downs

Metabolic Conditioning:

4 Rounds –

8 Plyo-box burpees

15 Med ball slams

Jog x 150 meters

Mobility:

Complete the door frame stretch for 45 seconds on each side

Complete the banded lat stretch for 45 seconds on each side

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