Dew It Fitness » WOD 11/7/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/7/19

November 06, 2019

 

Intermediate

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

2 Rounds –

10 Band pull-aparts

10 Light kettlebell swings

Strength:

Complete a set of 5 hang power cleans with an empty bar

Complete the following every 2.5 minutes for 10 minutes –

2-3 Hang power cleans

Muscular Endurance:

3 Rounds –

6 Deadlifts @ 70 – 75%

8 Ring assisted pull-ups

Metabolic Conditioning:

6 Rounds for time –

6 Hang power cleans

8 Lateral burpee bar overs

Mobility:

Complete 10 cat-cows

Spend a few minutes rolling out your glutes and hamstrings

Accumulate 60 seconds hanging with your toes resting on the floor or a box

Beginner

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

2 Rounds –

10 Band pull-aparts

10 Light kettlebell swings

Strength:

Complete a set of 5 hang muscle cleans with an empty bar

Complete the following every 2.5 minutes for 10 minutes –

8 Hang muscle cleans

Muscular Endurance:

4 Rounds –

6 Deadlifts

8 Inverted rows

Metabolic Conditioning:

6 Rounds for time –

6 Hang muscle cleans

6 Kettlebell swings (heavy)

6 Burpees

Mobility:

Complete 10 cat-cows

Spend a few minutes rolling out your glutes and hamstrings

Accumulate 60 seconds hanging with your toes resting on the floor or a box

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text