Dew It Fitness » WOD 11/20/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/20/19

November 19, 2019

 

 

Intermediate

2 Rounds –

14 Psoas bar unders:

  • Set up a barbell at hip height.
  • Stand next to and perpendicular with the bar.
  • Stay squared up as you into a sumo stance and slide laterally under the bar without dropping your head.
  • Rotate your body away from the bar and drop your hips to feel a stretch in your hip flexor.
  • Raise your arms overhead and then lean away from the inside (stretched) hip.

 

Strength:

Complete the following every 2 minutes for 24 minutes (4 sets):

8 – 10 Barbell hip thrusts @ 21X1

30 Kettlebell stiff legged deadlifts @ 1010

Bar hang x 45 – 60 sec

Plank x 60 sec

Muscular Endurance:

8 Min AMRAP –

4 Strict pull-ups or 6 ring assisted pull-ups

16 One arm dumbbell clean and jerks (8 / side)

Metabolic Conditioning:

4 Rounds for time –

Rotational lunge holding a plate x 90 feet

20 Tomahawk slams (10 / side)

30 High knees / side

Mobility:

Complete the banded hamstring stretch for 1 minute on each side

  • Place a band around the top of the leg at the hip.
  • Next walk away from the anchor point with the banded leg forward.
  • Keep the leg straight and hinge over at the hips.
  • It’s ok to round the back.
  • Move to the left or the right, crawl forward or lean forward to find the tightest spot with the most stretch in the hammies and calves.

 

Beginner

2 Rounds –

14 Psoas bar unders:

  • Set up a barbell at hip height.
  • Stand next to and perpendicular with the bar.
  • Stay squared up as you into a sumo stance and slide laterally under the bar without dropping your head.
  • Rotate your body away from the bar and drop your hips to feel a stretch in your hip flexor.
  • Raise your arms overhead and then lean away from the inside (stretched) hip.

 

Strength:

Complete the following every 2 minutes for 24 minutes (4 sets):

8 – 10 Barbell hip thrusts

30 Kettlebell deadlifts @ 1010

Bar hang x 30 – 45 sec

Plank x 40 sec

Muscular Endurance:

8 Min AMRAP –

6 Inverted rows

8 Med ball push-press overhead throws (dip-drive wall ball)

10 Kettlebell swings

Metabolic Conditioning:

4 Rounds for time –

Lunge x 60 feet

14 Tomahawk slams (7 / side)

20 High knees / side

Mobility:

Complete the banded hamstring stretch for 1 minute on each side

  • Place a band around the top of the leg at the hip.
  • Next walk away from the anchor point with the banded leg forward.
  • Keep the leg straight and hinge over at the hips.
  • It’s ok to round the back.
  • Move to the left or the right, crawl forward or lean forward to find the tightest spot with the most stretch in the hammies and calves.
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