Dew It Fitness » WOD 10/29/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/29/19

October 28, 2019

 

Intermediate

2 Rounds –

15 Face pulls

Thread the needle for 5 repetitions on each side

Complete 6 single leg hip lifts on each side

Strength:

5 Hang power cleans with an empty bar

Complete the following every 2.5 minutes for 10 minutes –

2 Hang power cleans (heavy)

Muscular Endurance:

3 Sets:

4 Deadlifts @ 80%

10 Lying dumbbell external rotations / side

2 Sets:

15 – 20 Pendlay rows

15 – 20 Supinated inverted rows

Metabolic Conditioning:

Complete 6 rounds of the following working for 15 seconds at each station with 5 seconds rest between stations –

Station 1: Broad jumps

Station 2: High knees

Station 3: Sprint

Station 4: Hip pops (rnds 1,3,5) / Pike jumps (rnds 2,4,6)

Rest for 90 seconds after round 3

Mobility:

Complete the half kneeling hamstring to hip flexor stretch for 40 seconds on each side

Complete a seated or kneeling trap stretch for 30 seconds on each side

Complete the neck side-bend stretch for 30 seconds on each side

Beginner

2 Rounds –

15 Face pulls

Thread the needle for 5 repetitions on each side

Complete 6 single leg hip lifts on each side

Strength:

7 Hang muscle cleans with an empty bar

Complete the following every 2.5 minutes for 10 minutes –

5 Hang muscle cleans

Rest x 10 – 15 sec

4 Hang muscle cleans

Muscular Endurance:

3 Sets:

6 Deadlifts

10 Lying dumbbell external rotations / side

2 Sets:

10 – 12 One arm rows / side

15 – 20 Supinated inverted rows

Metabolic Conditioning:

Complete 6 rounds of the following working for 15 seconds at each station with 5 seconds rest between stations –

Station 1: Bunny hops

Station 2: High knees

Station 3: Run

Station 4: Hip pops (rnds 1,3,5) / Inchworm walks (rnds 2,4,6)

Rest for 90 seconds after round 3

Mobility:

Complete the half kneeling hamstring to hip flexor stretch for 40 seconds on each side

Complete a seated or kneeling trap stretch for 30 seconds on each side

Complete the neck side-bend stretch for 30 seconds on each side

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