Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/6/19

December 05, 2019

 

Intermediate

20 Face pulls

6 Quadruped rotations / side

15 Band pull-aparts

12 Psoas bar unders:

  • Set up a barbell at hip height.
  • Stand next to and perpendicular with the bar.
  • Stay squared up as you into a sumo stance and slide laterally under the bar without dropping your head.
  • Rotate your body away from the bar and drop your hips to feel a stretch in your hip flexor.
  • Raise your arms overhead and then lean away from the inside (stretched) hip.

Strength:

Complete the following every 2 minutes for 8 minutes –

4 Hang power cleans

Muscular Endurance:

Alternate single reps with your partner to complete as many Turkish Get Ups as possible in 8 minutes

Metabolic Conditioning:

Complete 5 rounds of the following in teams of three with one partner at each station –

Station 1: 12 Reverse lunge sprinter step-ups (6 / side)

Station 2: 15 Burpees

Station 3: Rest

Mobility:

Forearm stretch x 60 sec

Super couch stretch x 30 sec / side

Spend a few minutes rolling out your calves

Deep squat stretch x 90 sec

Beginner

 

20 Face pulls

6 Quadruped rotations / side

15 Band pull-aparts

12 Psoas bar unders:

  • Set up a barbell at hip height.
  • Stand next to and perpendicular with the bar.
  • Stay squared up as you into a sumo stance and slide laterally under the bar without dropping your head.
  • Rotate your body away from the bar and drop your hips to feel a stretch in your hip flexor.
  • Raise your arms overhead and then lean away from the inside (stretched) hip.

Strength:

Complete the following every 2 minutes for 8 minutes –

10 Kettlebell swings (heavy)

Muscular Endurance:

Alternate single reps with your partner to complete as many rounds of the following as possible in 8 minutes of –

5 Half Turkish get ups / side

10 Hip bridges

Metabolic Conditioning:

Complete 5 rounds of the following in teams of three with one partner at each station –

Station 1: 12 Sprinter step-ups (6 / side)

Station 2: 8 Burpees

Station 3: Rest

Mobility:

Forearm stretch x 60 sec

Super couch stretch x 30 sec / side

Spend a few minutes rolling out your calves

Deep squat stretch x 90 sec

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