Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/9/19

September 08, 2019

 

Intermediate

Strength:

Complete 2 rounds of the following –

15 Face pulls

6 Quadruped rotations / side

15 Banded lat push-downs

8 Hip circles / side

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

Station 1:

2 – 3 Rope climbs

6 – 8 TRX plank slaloms / side

Station 2:

10 – 15 Explosive sled pulls

Muscular Endurance:

2 Rounds –

10 Lying dumbbell external rotations / side

15 Lower pulley knee-ins

Metabolic Conditioning:

5 Rounds –

5 Sandbag ground to overheads / side

6 Tomahawk slams / side

80 Jump ropes

Mobility:

Complete the barbell reach-back stretch for 75 seconds

Complete the tabletop lat stretch for 75 seconds

Beginner

Strength:

Complete 2 rounds of the following –

15 Face pulls

6 Quadruped rotations / side

15 Banded lat push-downs

8 Hip circles / side

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

Station 1:

8 – 10 Two arm banded lat pull-downs

8 High plank knee to elbows / side

Station 2:

10 – 15 Sumo deadlift high pulls

Muscular Endurance:

2 Rounds –

10 Lying dumbbell external rotations / side

15 Reverse crunches

Metabolic Conditioning:

5 Rounds –

6 Med-ball ground to overheads / side

6 Tomahawk slams / side

50 Jump ropes

Mobility:

Complete the barbell reach-back stretch for 75 seconds

Complete the tabletop lat stretch for 75 seconds

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