Dew It Fitness » WOD 11/14/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/14/19

November 13, 2019

 

Intermediate

Thread the needle for 8 repetitions on each side

Complete 12 monster walk steps in each direction (forward, backward, left, right)

Strength:

Complete the following every 2 minutes for 8 minutes –

3 Hang power cleans

4 Rounds –

6 Rack pulls (heavy)

6 Dumbbell floor presses

Muscular Endurance:

2 Sets:

15 Supermans

12 Dips

Metabolic Conditioning:

8 Min AMRAP –

10 Deadlifts

10 Lateral burpee bar overs

Mobility:

Spend a few minutes rolling out your upper back

Complete the plyo-box pigeon stretch for 40 seconds on each side

Beginner

Thread the needle for 8 repetitions on each side

Complete 12 monster walk steps in each direction (forward, backward, left, right)

Strength:

Complete the following every 2 minutes for 8 minutes –

4 Hang muscle cleans

Rest x 10 – 15 seconds

3 Hang muscle cleans

4 Rounds –

10 Kettlebell half deadlifts

10 Dumbbell floor presses

Muscular Endurance:

2 Sets:

15 Supermans

12 Banded triceps extensions

Metabolic Conditioning:

8 Min AMRAP –

10 Kettlebell deadlifts

10 Squat thrusts

6 Push-ups

Mobility:

Spend a few minutes rolling out your upper back

Complete the plyo-box pigeon stretch for 40 seconds on each side

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