Dew It Fitness » WOD 11/21/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/21/19

November 20, 2019

 

Intermediate

2 Rounds –

10 Dynamic chest stretches

10 Face pulls

10 Hinge and reaches

Spiderman x 20 ft

Strength:

3 Sets:

2 – 3 Landmine jerks / side

Rest x 2 min

Muscular Endurance:

Complete the following every 90 seconds for 18 minutes (3 sets):

8 Landmine presses @ 2111 (weak side)

8 Landmine presses @ 2111 (strong side)

8 – 10 One arm rows @ 2111 (weak side)

8 – 10 One arm rows @ 2111 (strong side)

Metabolic Conditioning:

4 Rounds for time –

15 Burpees

25 Sit-ups

120 Jump ropes

Mobility:

Spend 60 seconds hanging with your toes touching

Complete 8 – 10 wall slides

Beginner

2 Rounds –

10 Dynamic chest stretches

10 Face pulls

10 Hinge and reaches

Spiderman x 20 ft

Strength:

3 Sets:

5 One arm push-presses / side

Rest x 2 min

Muscular Endurance:

Complete the following every 90 seconds for 18 minutes (3 sets):

8 Landmine presses @ 2111 (weak side)

8 Landmine presses @ 2111 (strong side)

8 – 10 One arm rows @ 2111 (weak side)

8 – 10 One arm rows @ 2111 (strong side)

Metabolic Conditioning:

4 Rounds for time –

8 Burpees

15 Sit-ups

80 Jump ropes

Mobility:

Spend 60 seconds hanging with your toes touching

Complete 8 – 10 wall slides

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