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

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/19/19

November 18, 2019

 

Intermediate

2 Rounds –

8 Cat-cows

8 Hinge and reaches

6 Thread the needle’s / side

15 Chest-press shoulder-presses

10 Dynamic chest stretches

Strength:

Find your floor press and barbell row one rep maxes!

The following is a template for working up to a one-rep max (sets x reps @ percentage of max weight):

  • Warm up
  • 1×8 @ 30%
  • 1×5 @ 50%
  • 1×3 @ 60%
  • 1×2 @ 70%
  • 1×1 @ 80%
  • 1×1 @ 90%
  • 1×1 @ 95%
  • 1×1 @ 100%+ or new PR.

Metabolic Conditioning:

Complete 2 rounds of the following working for 30 seconds at each station with 8 seconds rest between stations –

Station 1: Push-up to T’s

Station 2: Kettlebell around the world’s

Station 3: Battle rope alternating waves

Complete 2 rounds of the following working for 30 seconds at each station with 8 seconds rest between stations –

Station 1: Seated band rowing

Station 2: Frog jumps

Station 3: Med-ball slams

Complete 2 rounds of the following working for 30 seconds at each station with 8 seconds rest between stations –

Station 1: Reverse crunches

Station 2: Russian twists

Station 3: Plank jacks

Mobility:

Bar hang with toes touching for 90 seconds

Beginner

2 Rounds –

8 Cat-cows

8 Hinge and reaches

6 Thread the needle’s / side

15 Chest-press shoulder-presses

10 Dynamic chest stretches

Strength:

Find your floor press and barbell row one rep maxes!

The following is a template for working up to a three-rep max:

  • Warm up
  • 1×10
  • 1×8
  • 1×5
  • 1×3
  • 1×3
  • 1×3
  • 1×3

Metabolic Conditioning:

Complete 2 rounds of the following working for 30 seconds at each station with 8 seconds rest between stations –

Station 1: Plyo-box shoulder taps

Station 2: Kettlebell around the world’s

Station 3: Battle rope alternating waves

Complete 2 rounds of the following working for 30 seconds at each station with 8 seconds rest between stations –

Station 1: Seated band rowing

Station 2: Frog jumps

Station 3: Med-ball slams

Complete 2 rounds of the following working for 30 seconds at each station with 8 seconds rest between stations –

Station 1: Leg raises

Station 2: Russian twists

Station 3: Plank jacks

Mobility:

Bar hang with toes touching for 90 seconds

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