Dew It Fitness » WOD 11/22/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/22/19

November 21, 2019

 

Intermediate

20 Dislocates

2 Rounds –

10 Band pull aparts

10 Sampson lunges (5 / side)

12 Single leg hip lifts (6 / side)

Strength:

Complete the following every 2 minutes for 8 minutes –

3 Hang squat cleans

Muscular Endurance:

3 Rounds –

12 Lower pulley knee-ins

10 Supine med ball hamstring curls

Metabolic Conditioning:

Complete the following in teams of two with one partner working at a time alternating exercises to complete 4 rounds for time –

12 Pull-ups

20 One arm snatches (10 / side)

30 Kettlebell swings

Bear crawl x 20 meters (twice down & back)

Mobility:

Complete the bow stretch for 40 seconds on each side

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.

Hang with toes touching for 1 minute

Beginner

20 Dislocates

2 Rounds –

10 Band pull aparts

10 Sampson lunges (5 / side)

12 Single leg hip lifts (6 / side)

Strength:

Complete the following every 2 minutes for 8 minutes –

4 Hang muscle cleans

Rest x 10 – 15 seconds

2 Hang muscle cleans

Muscular Endurance:

3 Rounds –

12 Lower pulley knee-ins

10 Supine med ball hamstring curls

Metabolic Conditioning:

Complete the following in teams of two with one partner working at a time alternating exercises to complete 4 rounds for time –

12 Inverted rows

16 One arm snatches (8 / side)

20 Kettlebell swings

Bear crawl x 10 meters (once down & back)

Mobility:

Complete the bow stretch for 40 seconds on each side

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.

Hang with toes touching for 1 minute

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