Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/23/19

December 22, 2019

 

Intermediate

You may choose a one rep max to make up today if you wish!!

15 Face pulls

10 Band pull aparts

Complete 8 hip circles / side

Complete 6 single leg hip lifts / side

Strength:

Complete the following every 2 minutes for 8 minutes –

8 Heavy American kettlebell swings

3 sets:

6 Deadlift + Half deads

6 Weighted push-ups

For the deadlifts, lift the bar up like normal, then lower half-way down and return to the top before finally lowering all the way to the floor.

Muscular Endurance:

3 Rounds –

10 Supine med ball hamstring curls

15 Weighted hip bridges

Metabolic Conditioning:

Complete 4 rounds for time –

10 Push-up pike jumps

15 Tuck jumps

20 Lunges (10 / side)

25 Jumping jacks

30 Bicycles (15 / side)

Mobility:

Complete the plyo-box pigeon stretch for 45 seconds on each side

Accumulate 90 seconds hanging

Beginner

15 Face pulls

10 Band pull aparts

Complete 8 hip circles / side

Complete 6 single leg hip lifts / side

Strength:

Complete the following every 2 minutes for 8 minutes –

10 Heavy Russian kettlebell swings

3 sets:

8 Kettlebell deadlifts

6 Push-up negatives

Muscular Endurance:

3 Rounds –

12 Romanian kettlebell deadlifts

15 Hip bridges

Metabolic Conditioning:

Complete 4 rounds for time –

8 Push-up pike jumps

10 Squat jumps

16 Split squats (8 / side)

20 Jumping jacks

20 Bicycles (10 / side)

Mobility:

Complete the plyo-box pigeon stretch for 45 seconds on each side

Accumulate 90 seconds hanging

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