Dew It Fitness » WOD 11/25/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/25/19

November 24, 2019

 

Intermediate

Overhead movement prep:

Perform 3 – 5 shoulder CARs (controlled articular rotation’s)

Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your ribs down closer to your hips.

Complete 5 single-arm Y raises with a 5 sec pause on each side. Make sure to set your shoulder first.

Strength:

4 Rounds –

Supinated pull-up hold x 15 sec

Static lunge x 12 sec / side

Handstand hold x 15 sec

Pallof hold x 15 sec / side

Metabolic Conditioning:

4 Rounds –

Dumbbell push-presses x 20 sec

Dumbbell front squats x 20 sec

Jump rope x 40

Rest x 20 sec

Complete 4 rounds of the following working for 25 seconds at each station with 10 seconds rest between stations –

Station 1: TRX Push-ups

Station 2: Bicycles

Station 3: Jumping jacks

Mobility:

Bar hang x 30 sec

15 Cat-cows

Rollout glutes

Hang with toes touching x 30 seconds

Wide-leg forward fold pose for 45 seconds

Pigeon stretch x 30 sec / side

Bar hang x 30 sec

8 Quadruped rotations / side

8 Thread the needle’s  / side

Hang with toes touching x 30 seconds

Beginner

Overhead movement prep:

Perform 3 – 5 shoulder CARs (controlled articular rotation’s)

Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your ribs down closer to your hips.

Complete 5 single-arm Y raises with a 5 sec pause on each side. Make sure to set your shoulder first.

Strength:

4 Rounds –

Supinated pull-up hold x 15 sec

Static lunge x 12 sec / side

Handstand hold x 15 sec

Pallof hold x 15 sec / side

Metabolic Conditioning:

4 Rounds –

Dumbbell push-presses x 20 sec

Dumbbell front squats x 20 sec

Jump rope x 40

Rest x 20 sec

Complete 4 rounds of the following working for 25 seconds at each station with 10 seconds rest between stations –

Station 1: TRX Push-ups

Station 2: Bicycles

Station 3: Jumping jacks

Mobility:

Bar hang x 30 sec

15 Cat-cows

Rollout glutes

Hang with toes touching x 30 seconds

Wide-leg forward fold pose for 45 seconds

Pigeon stretch x 30 sec / side

Bar hang x 30 sec

8 Quadruped rotations / side

8 Thread the needle’s  / side

Hang with toes touching x 30 seconds

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