Dew It Fitness » WOD 11/1/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/1/19

October 31, 2019

 

Intermediate

Complete 5 hip circles in each direction

Complete 6 quadruped rotations on each side

Complete 6 single leg hip lifts on each side

Complete 5 hip circles in each direction

Strength:

3 Rounds –

6 Sumo deadlifts @ 70%

8 Barbell lat pull-downs

Muscular Endurance:

In teams of two with one partner working at a time, alternate rounds to complete 8 rounds of the following not for time –

Pull-up hold x 8 sec

8 Knee raises

Knee raise hold x 6 sec

Metabolic Conditioning:

Lift the elephant:

In teams of 2 with one partner working at a time, lift 16,000 pounds from ground to overhead.

For this workout, you and a partner will be lifting the weight of the elephant (14,000#) from ground to overhead. You can break it down into as many repetitions as needed, using as many movements as you like. The only rule here is that the weight must touch the ground, and then go over your head for each rep. For example – 10 Clean and jerks at 95# would be 950# and 16 one arm snatches at 35# would be 560#. Exclude the ground touching rule for kettlebell swings only.

Advanced lift an African elephant – 22,000 pounds

Mobility:

Complete the bow stretch for 40 seconds on each side

Spend 40 seconds hanging

Spend 40 seconds hanging with your toes touching

Beginner

Complete 5 hip circles in each direction

Complete 6 quadruped rotations on each side

Complete 6 single leg hip lifts on each side

Complete 5 hip circles in each direction

Strength:

3 Rounds –

10 Sumo deadlifts

8 Barbell lat pull-downs

Muscular Endurance:

In teams of two with one partner working at a time, alternate rounds to complete 6 rounds of the following not for time –

Inverted row hold x 8 sec

8 Inverted mountain climbers / side

Forward leaning ring hold x 15 sec

Metabolic Conditioning:

Lift the elephant:

In teams of 2 with one partner working at a time, lift 8,000 pounds from ground to overhead.

For this workout, you and a partner will be lifting the weight of a little elephant (8,000#) from ground to overhead. You can break it down into as many repetitions as needed, using as many movements as you like. The only rule here is that the weight must touch the ground, and then go over your head for each rep. For example – 10 Clean and jerks at 95# would be 950# and 16 one arm snatches at 35# would be 560#. Exclude the ground touching rule for kettlebell swings only.

Mobility:

Complete the bow stretch for 40 seconds on each side

Spend 40 seconds hanging

Spend 40 seconds hanging with your toes touching

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