Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/13/19

December 12, 2019

 

Intermediate

Complete 12 monster walk steps in each direction

15 Face pulls

Sampson lunge x 60 ft

3 CAR’s

5 Wall slides

Strength:

Complete the following every 90 seconds for 12 minutes (4 sets):

4 Barbell reverse lunges / side

4 One arm push-jerks / side

Muscular Endurance:

10 Supinated ring assisted pull-ups

10 Dips

8 Supinated ring assisted pull-ups

8 Dips

6 Supinated ring assisted pull-ups

6 Dips

4 Supinated ring assisted pull-ups

4 Dips

2 Supinated ring assisted pull-ups

2 Dips

Metabolic Conditioning:

Complete 4 rounds of the following in teams of two with one partner working at a time taking turns completing 40 seconds at each station –

Station 1: Hang power cleans

Station 2: Med-ball slams

Station 3: Box jump-overs

Partner A begins by completing as many hang power cleans as possible in 40 seconds. Partner B then completes 40 seconds of hang power cleans. Partner B will then move to med ball slams. Teams will complete as many reps as possible each round.

Mobility:

Complete the banded hip flexor stretch for 40 seconds on each side

Complete the lying banded hip stretch for 60 seconds on each side

Beginner

Complete 12 monster walk steps in each direction

15 Face pulls

Sampson lunge x 60 ft

3 CAR’s

5 Wall slides

Strength:

Complete the following every 90 seconds for 12 minutes (4 sets):

6 Kettlebell reverse lunges / side

6 One arm push-presses / side

Muscular Endurance:

10 Supinated inverted rows

10 Banded triceps extensions

8 Supinated inverted rows

8 Banded triceps extensions

6 Supinated inverted rows

6 Banded triceps extensions

4 Supinated inverted rows

4 Banded triceps extensions

2 Supinated inverted rows

2 Banded triceps extensions

Metabolic Conditioning:

Complete 4 rounds of the following in teams of two with one partner working at a time taking turns completing 40 seconds at each station –

Station 1: Kettlebell swings

Station 2: Med-ball slams

Station 3: Box step-overs

Partner A begins by completing as many hang power cleans as possible in 40 seconds. Partner B then completes 40 seconds of hang power cleans. Partner B will then move to med ball slams. Teams will complete as many reps as possible each round.

Mobility:

Complete the banded hip flexor stretch for 40 seconds on each side

Complete the lying banded hip stretch for 60 seconds on each side

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