Dew It Fitness » WOD 11/5/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/5/19

November 04, 2019

 

Intermediate

20 Chest-press shoulder-presses

Thread the needle 6 times on each side

Spiderman x 20 ft

15 Band pull-aparts

Strength:

4 Rounds –

3 Floor presses @ 80 – 85%

3 One arm rows (heavy)

Muscular Endurance:

3 Rounds –

8 TRX body saws

12 Reverse crunches

12 Lying dumbbell external rotations / side

Metabolic Conditioning:

3 Rounds:

5 Minute AMRAP –

5 Pull-ups

10 Push-ups

15 Squats

Mobility:

Pec major doorframe stretch x 30 seconds / side

Pec minor doorframe stretch x 30 seconds / side

15 Cat-cows

Beginner

20 Chest-press shoulder-presses

Thread the needle 6 times on each side

Spiderman x 20 ft

15 Band pull-aparts

Strength:

4 Rounds –

5 Isometric dumbbell floor presses / side

5 One arm rows / side

Muscular Endurance:

3 Rounds –

5 Inchworm walks

10 Knees-bent reverse crunches

12 Lying dumbbell external rotations / side

Metabolic Conditioning:

3 Rounds:

5 Minute AMRAP –

6 Inverted rows

8 Push-ups from the knees

12 Squats

Mobility:

Pec major doorframe stretch x 30 seconds / side

Pec minor doorframe stretch x 30 seconds / side

15 Cat-cows

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