Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/4/19

September 03, 2019

 

Intermediate

Strength:

Complete 15 leg swings and 15 lateral leg swings on each side

Complete 2 light Turkish get ups / side

Take 8 – 10 minutes to complete 3 Turkish get ups / side using the heaviest weight possible. Rest as needed.

Muscular Endurance:

Complete 3 rounds of the following working for 25 seconds at each station with 30 seconds rest between stations –

Station 1: Front squats

Station 2: Lat pull-downs

Station 3: Band resisted crunches

Metabolic Conditioning:

Complete 4 rounds of the following –

Wall balls x 20 seconds

High knees x 20 seconds

Sprints x 20 seconds

Plank x 40 seconds

Rest x 90 sec

Mobility:

Complete the door-frame stretch for 45 seconds on each side

Accumulate 90 seconds hanging

Beginner

Strength:

Complete 15 leg swings and 15 lateral leg swings on each side

Complete 3 light half Turkish get ups / side

Take 8 – 10 minutes to complete 10 Half Turkish get ups / side using a challengeing weight possible. Rest as needed.

Muscular Endurance:

Complete 3 rounds of the following working for 25 seconds at each station with 30 seconds rest between stations –

Station 1: Goblet squats

Station 2: Lat push-downs

Station 3: Plate crunches

Metabolic Conditioning:

Complete 4 rounds of the following –

Wall balls x 20 seconds

High knees x 20 seconds

Run x 20 seconds

Plank x 30 seconds

Rest x 90 sec

Mobility:

Complete the door-frame stretch for 45 seconds on each side

Accumulate 90 seconds hanging

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