Dew It Fitness » WOD 11/29/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/29/19

November 28, 2019

 

Intermediate

Thread the needle for 8 repetitions on each side

Complete 6 quadruped rotations on each side

10 Band pull-aparts

15 Chest-press shoulder-press

10 Dynamic chest stretches

Strength:

4 Rounds –

4 One arm rows / side (heavy)

3 Weighted push-ups

Muscular Endurance:

Complete as many rounds of the following as possible in 8 minutes in teams of two –

3 – 5 Renegade man makers

5 Pull-ups

Complete the man makers one partner at a time. Complete the pull-ups together.

For the man makers, the number of reps you complete each round will depend on the amount of weight you can use. If you are able to use a relatively heavy weight for all movements without your form breaking down, choose 3 reps per round. If you have one or more movements where your form tends to break down, use a lighter weight and opt to complete 4 or 5 reps per round.

Metabolic Conditioning:

Complete 4 rounds of the following in teams of two with one partner working at a time –

16 Burpee pull-ups (use a partner assist if necessary)

30 V-ups

40 Wall balls

Mobility:

30 Dislocates

Pec major doorframe stretch x 40 sec / side

Pec minor doorframe stretch x 40 sec / side

Beginner

Thread the needle for 8 repetitions on each side

Complete 6 quadruped rotations on each side

10 Band pull-aparts

15 Chest-press shoulder-press

10 Dynamic chest stretches

Strength:

4 Rounds –

4 One arm rows / side (heavy)

3 Weighted push-ups

Muscular Endurance:

Complete as many rounds of the following as possible in 8 minutes in teams of two –

3 – 5 Renegade man makers

5 Pull-ups

Complete the man makers one partner at a time. Complete the pull-ups together.

For the man makers, the number of reps you complete each round will depend on the amount of weight you can use. If you are able to use a relatively heavy weight for all movements without your form breaking down, choose 3 reps per round. If you have one or more movements where your form tends to break down, use a lighter weight and opt to complete 4 or 5 reps per round.

Metabolic Conditioning:

Complete 4 rounds of the following in teams of two with one partner working at a time –

16 Burpee pull-ups (use a partner assist if necessary)

30 V-ups

40 Wall balls

Mobility:

30 Dislocates

Pec major doorframe stretch x 40 sec / side

Pec minor doorframe stretch x 40 sec / side

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