Dew It Fitness » WOD 11/15/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/15/19

November 14, 2019

 

Intermediate

Complete 12 psoas march steps on each side

2 Rounds –

8 Hip circles / side

8 Alternating cossack squats / side

6 Sampson lunges / side

Strength:

Take 10 min to work up to a back squat 2-rep max

Muscular Endurance:

Complete the following every 3 minutes for 9 minutes (3 sets):

8 Barbell squats

8 Barbell lunges (4 / side)

10 Lunges (5 / side)

Metabolic Conditioning:

In teams of 2 with one partner working at a time alternate rounds to complete 12 rounds of the following for time –

12 One arm push presses (6 / side)

12 V-ups

12 Plank jacks

Complete 3 rounds with a partner for times –

Partner A: Sprint x 60 meters

Partner B: Sprint x 60 meters

Partner A: Sprint x 60 meters

Partner B: Sprint x 60 meters

Partner A begins by completing 3 down and back sprints, then tags in partner B who completes 3 down and back sprints and then tags partner A back in for another 3 sprints. Partner B will then finish the round with the final 3 sprints before resting.

Mobility:

Bar hang with toes touching for 90 seconds

Pec major / pec minor door-frame for 30 seconds on each side

Complete the worlds greatest stretch routine for 2 minutes

Beginner

Complete 12 psoas march steps on each side

2 Rounds –

8 Hip circles / side

8 Alternating cossack squats / side

6 Sampson lunges / side

Strength:

Take 10 min to work up to a heavy set of 5 back squats

Muscular Endurance:

Complete the following every 3 minutes for 9 minutes (3 sets):

10 Goblet squats

8 Kettlebell lunges (4 / side)

8 Split squats (5 / side)

Metabolic Conditioning:

In teams of 2 with one partner working at a time alternate rounds to complete 12 rounds of the following for time –

12 One arm push presses (6 / side)

12 Full body crunches

12 Plank jacks

Complete 2 rounds with a partner for times –

Partner A: Sprint x 60 meters

Partner B: Sprint x 60 meters

Partner A: Sprint x 60 meters

Partner B: Sprint x 60 meters

Partner A begins by completing 3 down and back sprints, then tags in partner B who completes 3 down and back sprints and then tags partner A back in for another 3 sprints. Partner B will then finish the round with the final 3 sprints before resting.

Mobility:

Bar hang with toes touching for 90 seconds

Pec major / pec minor door-frame for 30 seconds on each side

Complete the worlds greatest stretch routine for 2 minutes

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