Dew It Fitness » WOD 11/26/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/26/19

November 25, 2019

 

Intermediate

Complete 12 monster walk steps in each direction (forward, backward, left, right)

Take 5 minutes to complete the following Thoracic Spine Routine:

  • Foam roller mobilization:
    • Set-up on the floor lying with your butt and feet on the ground with your upper back on a foam roller at around shoulder blade height.
    • With your fingertipe behind your ears, slightly round your upper back in a crunching motion. Do not round your lower back.
    • Leading with your head, arch your upper back around the foam roller.
    • Complete 10 reps
  • 10 Cat cows
  • 5 Quadruped rotations / side
  • 15 Band pull aparts

Strength:

Find your deadlift one rep max!

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 5 rounds of the following working for 25 seconds at each station with 15 seconds rest between stations –

Station 1: Toes to bar

Station 2: Kettlebell swings

Station 3: Oblique climbers

Station 4: Frog jumps

Mobility:

Rollout upper back and glutes

Beginner

Complete 12 monster walk steps in each direction (forward, backward, left, right)

Take 5 minutes to complete the following Thoracic Spine Routine:

  • Foam roller mobilization:
    • Set-up on the floor lying with your butt and feet on the ground with your upper back on a foam roller at around shoulder blade height.
    • With your fingertipe behind your ears, slightly round your upper back in a crunching motion. Do not round your lower back.
    • Leading with your head, arch your upper back around the foam roller.
    • Complete 10 reps
  • 10 Cat cows
  • 5 Quadruped rotations / side
  • 15 Band pull aparts

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 5 rounds of the following working for 25 seconds at each station with 15 seconds rest between stations –

Station 1: Toes to bar

Station 2: Kettlebell swings

Station 3: Oblique climbers

Station 4: Frog jumps

Mobility:

Rollout upper back and glutes

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