Dew It Fitness » WOD 11/27/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/27/19

November 26, 2019

 

Intermediate

Find your deadlift one-rep max!

OR, complete the following if you have already found your deadlift 1-RM

3 Rounds –

12 Goblet squats

12 Supinated barbell rows

12 Reverse crunches

Complete the following for time –

90 Jumping jacks

80 High knees / side

70 Crunches

60 Single leg hip bridges (30 / side)

50 Squat thrusts

40 Dumbbell chops (20 / side)

30 Inverted rows

20 Lateral box overs / side

10 Pike jumps

Rest, then… Complete Annie if you have time

Beginner

Find your deadlift five-rep max!

OR, complete the following if you have already found your deadlift 5-RM

3 Rounds –

12 Goblet squats

12 Supinated barbell rows

12 Reverse crunches

Complete the following for time –

50 Jumping jacks

50 Hip bridges

45 High knees / side

40 Crunches

35 Squat thrusts

30 Dumbbell chops (15 / side)

25 Inverted rows

20 Lateral box overs (10 / side)

10 Pike jumps

Rest, then… Complete half Annie if you have time

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