Dew It Fitness » WOD 11/13/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/13/19

November 12, 2019

 

Intermediate

Complete 12 leg swings / side

Complete 12 Lateral leg swings / side

Complete 12 psoas march steps on each side

Strength:

4 Rounds –

3 Front squats @ 85%

5 Supinated pull-ups

Muscular Endurance:

Sled drag x 40 meters

2 Rounds –

12 Good mornings

12 Lower pulley knee-ins

Sled drag x 40 meters

2 Rounds –

12 Goblet squats

8 Side bends / side

Sled drag x 40 meters

2 Rounds –

12 Supinated inverted rows

12 Inverted sit-ups

Metabolic Conditioning:

4 Rounds for time –

12 Box jumps

8 Lunges / side

150 Jump rope reps

Mobility:

Deep squat stretch for 2 minutes

Complete the worlds greatest stretch routine for 2 minutes

Beginner

Complete 12 leg swings / side

Complete 12 Lateral leg swings / side

Complete 12 psoas march steps on each side

Strength:

4 Rounds –

5 Back squats

8 Supinated inverted rows

Muscular Endurance:

Sled drag x 40 meters

2 Rounds –

12 Good mornings

12 Cocoons

Sled drag x 40 meters

2 Rounds –

12 Goblet squats

8 Side bends / side

Sled drag x 40 meters

2 Rounds –

12 Supinated inverted rows

12 Sit-ups

Metabolic Conditioning:

4 Rounds for time –

10 Box jumps

8 Split squats / side

70 Jump rope reps

Mobility:

Deep squat stretch for 2 minutes

Complete the worlds greatest stretch routine for 2 minutes

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