Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/25/19

September 24, 2019

 

Intermediate

2 Rounds –

15 Face pulls

10 Band pull-aparts

Strength:

3 rounds –

10 – 15 Explosive sled pulls

2 Rounds –

8 Barbell rollouts

10 Barbell rows

12 Supine med ball hamstring curls

Metabolic Conditioning:

Complete 6 rounds of the following working for 25 seconds at each station  –

Station 1: Battle rope alternating waves

Station 2: High knees

Station 3: Plank jacks

Station 4: Rest

There is no rest between stations but you will have 8 seconds between to transition

Mobility:

Accumulate 90 sec to 2 min hanging with your toes touching the floor behind you

Beginner

2 Rounds –

15 Face pulls

10 Band pull-aparts

Strength:

3 rounds –

10 – 15 Explosive sled pulls

2 Rounds –

6 Inchworm walkouts

10 Barbell rows

15 Hip bridges

Metabolic Conditioning:

Complete 6 rounds of the following working for 25 seconds at each station  –

Station 1: Battle rope alternating waves

Station 2: High knees march

Station 3: Plank jacks

Station 4: Rest

There is no rest between stations but you will have 8 seconds between to transition

Mobility:

Accumulate 90 sec to 2 min hanging with your toes touching the floor behind you

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