Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/18/19

December 17, 2019

 

Intermediate

Find your hang power clean one-rep or three-rep max!

OR, complete the following if you have already found your max:

4 Sets –

8 Step-ups holding DBs or KBs (left leg)

8 Step-ups holding DBs or KBs (right leg)

8 Ring assisted chin-ups (palms facing)

8 Banded wood-choppers / side

For the woodchoppers, step back with your left leg to take a half-kneeling position holding a resistance band with your arms straight in front of your chest and shoulders. Begin with your hands pointing in the upper left and pull diagonally across your body ending with the band against your right hip.

Complete 5 rounds of the following working for 35 seconds at each station with 15 seconds rest between stations –

Station 1: Frog jumps

Station 2: Cross touches

Station 3: Burpees

Station 4: Mountain climbers

Complete 4 rounds of the following –

Sprint x 20 seconds

Rest x 40 seconds

Beginner

Find your hang muscle clean five-rep max!

OR, complete the following if you have already found your max:

4 Sets –

8 Step-ups holding DBs or KBs (left leg)

8 Step-ups holding DBs or KBs (right leg)

10 Supinated inverted rows (palms facing)

8 Banded wood-choppers / side

For the woodchoppers, step back with your left leg to take a half-kneeling position holding a resistance band with your arms straight in front of your chest and shoulders. Begin with your hands pointing in the upper left and pull diagonally across your body ending with the band against your right hip.

Complete 5 rounds of the following working for 35 seconds at each station with 15 seconds rest between stations –

Station 1: Frog jumps

Station 2: Cross touches (knee to elbow)

Station 3: Burpees

Station 4: Mountain climbers

Complete 4 rounds of the following –

Run x 20 seconds

Rest x 40 seconds

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