Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/12/19

December 11, 2019

 

Intermediate

Complete 12 monster walk steps in each direction

Thread the needle for 5 repetitions on each side

Complete 5 quadruped rotations on each side

Complete 10 band pull-aparts

Strength:

Complete the following every 3 minutes for 12 minutes –

4 Deadlifts @ 70 – 75%

12 lying plate external rotations / side

Muscular Endurance:

3 Sets –

12 Banded hamstring curls @ 1010

6 One arm rows / side @ 21X1

Suitcase carry x 80 ft

Metabolic Conditioning:

Complete 5 rounds for time –

10 Burpees

15 V-ups

80 Jump ropes

Mobility:

Complete the towel stretch for 40 seconds on each side

Complete the standing banded hamstring stretch for 40 seconds on each side

Beginner

Complete 12 monster walk steps in each direction

Thread the needle for 5 repetitions on each side

Complete 5 quadruped rotations on each side

Complete 10 band pull-aparts

Strength:

Complete the following every 3 minutes for 12 minutes –

8 Sumo deadlifts

12 lying plate external rotations / side

Muscular Endurance:

3 Sets –

12 Weighted hip bridges @ 1010

8 One arm rows / side

Suitcase carry x 80 ft

Metabolic Conditioning:

Complete 4 rounds for time –

8 Burpees

10 Mountain climbers / side

40 Jump ropes

Mobility:

Complete the towel stretch for 40 seconds on each side

Complete the standing banded hamstring stretch for 40 seconds on each side

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