Dew It Fitness » WOD 11/12/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/12/19

November 11, 2019

 

Intermediate

Complete 6 single leg hip lifts on each side

2 Rounds –

15 Face pulls

15 Chest-press shoulder-press

Strength:

2 Rounds –

5 Kettlebell halos / side

5 Single leg deadlifts / side

2 Rounds –

5 Kettlebell windmills (left)

5 Push-presses (left)

Waiters carry x 90 feet (left)

5 Kettlebell windmills (right)

5 Push-presses (right)

Waiters carry x 90 feet (right)

Muscular Endurance:

2 Rounds –

5 One arm snatches (left)

5 Overhead alternating reverse lunges / side (left)

5 One arm snatches (right)

5 Overhead alternating reverse lunges / side (right)

3 Rounds –

2 Turkish get ups / side

6 – 8 Pull-ups @ 2111

6 – 8 Romanian deadlifts @ 3011

Metabolic Conditioning:

4 Rounds for time –

20 Alternating dumbbell snatches (10 / side)

40 High knees / side

Mobility:

  • Kneeling or seated trap stretch for 30 seconds on each side
  • Neck side bend stretch for 30 seconds on each side
  • Bar hang with toes touching for 90 seconds
  • Pec major / pec minor door-frame for 30 seconds on each side

Beginner

Complete 6 single leg hip lifts on each side

2 Rounds –

15 Face pulls

15 Chest-press shoulder-press

Strength:

2 Rounds –

5 Kettlebell halos / side

10 Kettlebell deadlifts

2 Rounds –

5 Kettlebell windmills (left)

5 Push-presses (left)

Waiters carry x 90 feet (left)

5 Kettlebell windmills (right)

5 Push-presses (right)

Waiters carry x 90 feet (right)

Muscular Endurance:

2 Rounds –

5 One arm snatches (left)

5 Alternating reverse lunges / side

5 One arm snatches (right)

5 Alternating reverse lunges / side

3 Rounds –

4 Half Turkish get ups / side

6 – 8 Inverted rows @ 2111

6 – 8 Kettlebell Romanian deadlifts @ 3011

Metabolic Conditioning:

4 Rounds for time –

10 One arm snatches / side

25 High knees / side

Mobility:

  • Kneeling or seated trap stretch for 30 seconds on each side
  • Neck side bend stretch for 30 seconds on each side
  • Bar hang with toes touching for 90 seconds
  • Pec major / pec minor door-frame for 30 seconds on each side
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