Dew It Fitness » WOD 11/18/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/18/19

November 17, 2019

 

Intermediate

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

2 Rounds –

10 Psoas march steps / side

20 Hip bridges

Strength:

Complete a triple jump every 90 seconds for 6 minutes (4 sets)

Begin by completing a broad jump absorbing the landing impact with your quads. Immediately after landing, explode forward completing another broad jump, then land and repeat for a third and final jump. Record distance, rest, and repeat.

Complete the following every 2 minutes for 8 minutes (4 sets):

3 Explosive jumping lunges / side

Muscular Endurance:

4 Rounds –

Pull-up hold x 10 sec

Chair pose x 20 sec

Handstand x 15 sec

Forward ring hold x 20 sec

Metabolic Conditioning:

Complete 4 rounds of the following working for 40 seconds at each station with 12 seconds rest between stations –

Station 1: Sprinter step-ups

Station 2: Mountain climbers

Station 3: Speed ladder (Icki shuffle, in-out in-out)

Station 4: Air squats

Station 5: Jump rope

Mobility:

Broomstick or barbell shoulder push-back x 40 seconds / side

Complete the worlds greatest stretch routine for 2 minutes

8 Wall slides

Beginner

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

2 Rounds –

10 Psoas march steps / side

20 Hip bridges

Strength:

Complete the following every 90 seconds for 6 minutes (4 sets):

4 Tall box jumps

Complete the following every 2 minutes for 8 minutes (4 sets):

10 Heavy kettlebell swings

Muscular Endurance:

4 Rounds –

Inverted row hold x 10 sec

Chair pose x 20 sec

Plyo-box pike x 15 sec

Forward ring hold x 20 sec

Metabolic Conditioning:

Complete 4 rounds of the following working for 40 seconds at each station with 12 seconds rest between stations –

Station 1: Step-ups

Station 2: Mountain climbers

Station 3: Speed ladder (Icki shuffle, in-out in-out)

Station 4: Air squats

Station 5: Jump rope

Mobility:

Broomstick or barbell shoulder push-back x 40 seconds / side

Complete the worlds greatest stretch routine for 2 minutes

8 Wall slides

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