Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/10/19

December 09, 2019

 

Intermediate

Complete 8 hip circles / side

Complete 12 leg swings / side

Complete 12 Lateral leg swings / side

Complete 8 alternating cossack squats / side

Complete 6 single leg hip lifts on each side

Complete 12 psoas march steps on each side

Strength:

Find your back squat one-rep max!

The following is a template for working up to a one-rep max (sets x reps @ percentage of max weight):

  • Warm up
  • 1×8 @ 30%
  • 1×5 @ 50%
  • 1×3 @ 60%
  • 1×2 @ 70%
  • 1×1 @ 80%
  • 1×1 @ 90%
  • 1×1 @ 95%
  • 1×1 @ 100%+ or new PR.

Metabolic Conditioning:

Complete 4 rounds of the following working for 30 seconds at each station –

Station 1: Eddie Gordo squat (squat, right knee to left elbow, squat, left knee to right elbow)

Station 2: Plyo toe taps

Station 3: Scissor kicks

Station 4: Jumping jacks

Mobility:

Banded hip stretch using pull-up bar x 40 sec / side

Spend a few minutes rolling out your quads

Beginner

Complete 8 hip circles / side

Complete 12 leg swings / side

Complete 12 Lateral leg swings / side

Complete 8 alternating cossack squats / side

Complete 6 single leg hip lifts on each side

Complete 12 psoas march steps on each side

Strength:

Find your back squat one-rep max!

The following is a template for working up to a three-rep max (sets x reps @ percentage of max weight):

  • Warm up
  • 1×10
  • 1×8
  • 1×5
  • 1×3
  • 1×3
  • 1×3
  • 1×3

Metabolic Conditioning:

Complete 4 rounds of the following working for 30 seconds at each station –

Station 1: Eddie Gordo squat (squat, right knee to left elbow, squat, left knee to right elbow)

Station 2: Plyo toe taps

Station 3: Scissor kicks

Station 4: Jumping jacks

Mobility:

Banded hip stretch using pull-up bar x 40 sec / side

Spend a few minutes rolling out your quads

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