Dew It Fitness » WOD 11/6/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/6/19

November 05, 2019

 

Intermediate

2 Rounds –

15 Face pulls

12 Leg swings / side (one round regular, one lateral)

8 Psoas march steps / side

Strength:

Complete the following every 2 minutes for 8 minutes –

2 One arm snatches / side

Muscular Endurance:

Complete the following every 90 seconds for 9 minutes (6 sets):

4 Front squats

Suitcase carry x 60 ft

Alternate suitcase carry arms each round so that you complete a total of 3 on each side

Metabolic Conditioning:

6 Rounds for time –

8 Box jumps

10 Thrusters

12 Sit-ups

Mobility:

Complete a kneeling or seated trap stretch for 30 seconds on each side

Complete the deep squat stretch with arms overhead for 2 minutes

Beginner

2 Rounds –

15 Face pulls

12 Leg swings / side (one round regular, one lateral)

8 Psoas march steps / side

Strength:

Complete the following every 2 minutes for 8 minutes –

4 One arm snatches / side

Switch arms every other rep so that you complete 2 sets of 2 on each side

Muscular Endurance:

Complete the following every 90 seconds for 9 minutes (6 sets):

6 Front squats

Suitcase carry x 60 ft

Alternate suitcase carry arms each round so that you complete a total of 3 on each side

Metabolic Conditioning:

6 Rounds for time –

8 Box jumps

10 Thrusters

15 Crunches

Mobility:

Complete a kneeling or seated trap stretch for 30 seconds on each side

Complete the deep squat stretch with arms overhead for 2 minutes

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