Dew It Fitness » WOD 12/17/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/17/19

December 16, 2019

 

Intermediate

Thread the needle for 6 repetitions on each side

Complete 6 quadruped rotations on each side

Complete 6 single leg hip lifts on each side

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

Complete 12 psoas march steps on each side

2 Rounds –

5 Kettlebell swings

Strength:

Find your hang power clean one-rep or three-rep max!

The following is a template for working up to a one-rep max (sets x reps @ percentage of max weight):

  • Warm up
  • 1×8 @ 30%
  • 1×5 @ 50%
  • 1×3 @ 60%
  • 1×2 @ 70%
  • 1×1 @ 80%
  • 1×1 @ 90%
  • 1×1 @ 95%
  • 1×1 @ 100%+ or new PR.

Muscular Endurance:

Take 8 minutes to complete 14 Turkish get-ups

Metabolic Conditioning:

Complete 4 rounds of the following working for 20 seconds at each station with 10 sec rest between stations  –

Station 1: Pull-ups

Station 2: V-ups

Station 3: Wall balls

Station 4: Jump rope

Mobility:

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

Complete the neck side-bend stretch for 30 seconds on each side.

Accumulate 90 seconds hanging with your toes touching.

Beginner

Thread the needle for 6 repetitions on each side

Complete 6 quadruped rotations on each side

Complete 6 single leg hip lifts on each side

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

Complete 12 psoas march steps on each side

2 Rounds –

5 Kettlebell swings

Strength:

Find your hang muscle clean five-rep max!

The following is a template for working up to a one-rep max (sets x reps @ percentage of max weight):

  • Warm up
  • 1×8 @ 30%
  • 1×5 @ 50%
  • 1×3 @ 60%
  • 1×2 @ 70%
  • 1×1 @ 80%
  • 1×1 @ 90%
  • 1×1 @ 95%
  • 1×1 @ 100%+ or new PR.

Muscular Endurance:

Take 8 minutes to complete 24 half Turkish get-ups

Metabolic Conditioning:

Complete 4 rounds of the following working for 20 seconds at each station with 10 sec rest between stations  –

Station 1: Inverted rows

Station 2: Full body crunches

Station 3: Wall balls

Station 4: Jump rope

Mobility:

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

Complete the neck side-bend stretch for 30 seconds on each side.

Accumulate 90 seconds hanging with your toes touching.

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