Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/9/19

December 07, 2019

 

Intermediate

15 Face pulls

Complete 6 single leg hip lifts on each side

Thread the needle for 8 repetitions on each side

Complete 8 alternating cossack squats / side

15 Face pulls

Strength:

Complete the following every 2 minutes for 10 minutes –

5 One arm snatches / side

3 One arm snatches / side

2 One arm snatches / side x 3

Muscular Endurance:

Complete the following every minute for 12 minutes –

Pendlay rows x 20 sec

Inchworm walkouts x 30 sec

Push-ups x 30 sec

Plank to T x 30 sec

Metabolic Conditioning:

Complete 5 rounds of the following working for 20 seconds at each station with 10 seconds rest between stations –

Station 1: Battle rope alternating waves

Station 2: Med ball slams

Station 3: Battle rope Hip tosses

Station 4: Planking shoulder taps

For the battle rope alternating waves, switch to the stage coach exercise if you cannot maintain good shoulder position.

Mobility:

Spend a few minutes rolling your calves with a barbell

Spend a few minutes rolling out your quads

Deep squat stretch + internal rotations x 3 minutes

Beginner

15 Face pulls

Complete 6 single leg hip lifts on each side

Thread the needle for 8 repetitions on each side

Complete 8 alternating cossack squats / side

15 Face pulls

Strength:

Complete the following every 2 minutes for 10 minutes –

7 One arm snatches / side

5 One arm snatches / side

4 One arm snatches / side x 3

Muscular Endurance:

Complete the following every minute for 12 minutes –

Quarter-squat band rows x 30 sec

Inchworm walkouts x 30 sec

Push-ups x 30 sec

Plank to T x 30 sec

Metabolic Conditioning:

Complete 5 rounds of the following working for 20 seconds at each station with 10 seconds rest between stations –

Station 1: Battle rope alternating waves

Station 2: Med ball slams

Station 3: Battle rope Hip tosses

Station 4: Planking shoulder taps

For the battle rope alternating waves, switch to the stage coach exercise if you cannot maintain good shoulder position.

Mobility:

Spend a few minutes rolling your calves with a barbell

Spend a few minutes rolling out your quads

Deep squat stretch + internal rotations x 3 minutes

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