Dew It Fitness » WOD 11/8/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/8/19

November 07, 2019

 

Intermediate

Complete 15 dislocates

2 Rounds –

Complete 6 quadruped rotations on each side

Complete 6 single leg hip lifts on each side

5 Inchworm’s w/ push-up

Strength:

Complete 5 one arm dumbbell push presses / side (light)

4 Rounds –

3 Landmine jerks / side

Rest x 90 seconds

Muscular Endurance:

3 Rounds –

3 KB or DB step ups / side

6 Dumbbell curls /side

9 Overhead dumbbell triceps extensions

Metabolic Conditioning:

Complete 4 rounds of the following in teams of two with one partner working at a time. Work for 40 seconds at each station switching partners at the 20 second mark –

Station 1: Dumbbell punches

Station 2: V-ups

Station 3: Body busters

Station 4: One arm push-presses

Station 5: Frog jumps

Station 6: One arm push- presses

Station 7: Plank jacks

Station 8: Tuck jumps

Mobility:

Complete the shoulder push-back stretch for 40 seconds on each side

Complete the barbell reach-back stretch for 40 seconds

Beginner

Complete 15 dislocates

2 Rounds –

Complete 6 quadruped rotations on each side

Complete 6 single leg hip lifts on each side

5 Inchworm’s w/ push-up

Strength:

Complete 5 one arm dumbbell push presses / side (light)

4 Rounds –

5 Dumbbell push-presses / side

Rest x 90 seconds

Muscular Endurance:

3 Rounds –

5 KB or DB step ups / side

6 Dumbbell curls /side

12 Overhead banded triceps extensions

Metabolic Conditioning:

Complete 4 rounds of the following in teams of two with one partner working at a time. Work for 40 seconds at each station switching partners at the 20 second mark –

Station 1: Dumbbell punches

Station 2: Leg raises

Station 3: Body busters

Station 4: One arm push-presses

Station 5: Frog jumps

Station 6: One arm push- presses

Station 7: Plank jacks

Station 8: Squat jumps

Mobility:

Complete the shoulder push-back stretch for 40 seconds on each side

Complete the barbell reach-back stretch for 40 seconds

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