Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/5/19

September 04, 2019

 

Intermediate

Strength:

Thread the needle for 8 repetitions on each side

Complete 6 hip lifts on each side

4 Rounds –

5 Sumo deadlifts @ 70 – 80%

5 Alternating dumbbell floor presses / side

Muscular Endurance:

Complete 4 rounds of the following working for 20 seconds at each station with 30 seconds rest between stations –

Station 1: Barbell rows

Station 2: Push-ups

Station 3: Supine med-ball hamstring curl

Metabolic Conditioning:

Complete 4 rounds of the following for time –

12 Box jumps

15 Battle rope Russian twists / side

18 V-ups

21 Squat thrusts

Mobility:

Spend 45 seconds performing a barbell calf smash on each side

Complete the deep squat stretch for 2 minutes

Beginner

Strength:

Thread the needle for 8 repetitions on each side

Complete 6 hip lifts on each side

4 Rounds –

10 Kettlebell sumo deadlifts

8 Alternating dumbbell floor presses / side

Muscular Endurance:

Complete 4 rounds of the following working for 20 seconds at each station with 30 seconds rest between stations –

Station 1: Barbell rows

Station 2: Push-ups

Station 3: Supine med-ball hamstring curl

Metabolic Conditioning:

Complete 4 rounds of the following for time –

8 Box step-ups / side

15 Russian twists / side

17 V-ups

19 Plyo-box squat thrusts

Mobility:

Spend 45 seconds performing a barbell calf smash on each side

Complete the deep squat stretch for 2 minutes

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