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

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/19/19

December 18, 2019

 

Intermediate

Complete 12 monster walk steps in each direction

8 Cat cows

15 Face pulls

10 Band pull aparts

Strength:

Complete the following every 2 minutes 30 seconds for 10 minutes (4 sets):

6 Deadlifts @ 60 – 70%

12 Banded external rotations / side

Muscular Endurance:

3 sets –

8 Barbell rows

8 Hanging knee raises

Heavy famer carry x 180 ft

Metabolic Conditioning:

Complete 4 rounds of the following working for 45 seconds at each station with 15 seconds rest between stations –

Station 1: Push-ups

Station 2: Kettlebell swings

Station 3: Tomahawk slams

Station 4: Russian twists

Mobility:

Complete the pigeon stretch for 60 seconds on each side

Complete the half-kneeling hamstring to hip flexor stretch for 60 seconds on each side

Beginner

Complete 12 monster walk steps in each direction

8 Cat cows

15 Face pulls

10 Band pull aparts

Strength:

Complete the following every 2 minutes 30 seconds for 10 minutes (4 sets):

12 Kettlebell deadlifts

12 Banded external rotations / side

Muscular Endurance:

3 sets –

8 Barbell rows

12 Leg raises

Famer carry x 180 ft

Metabolic Conditioning:

Complete 4 rounds of the following working for 45 seconds at each station with 15 seconds rest between stations –

Station 1: Push-ups from the knees

Station 2: Kettlebell swings

Station 3: Tomahawk slams

Station 4: Russian twists

Mobility:

Complete the pigeon stretch for 60 seconds on each side

Complete the half-kneeling hamstring to hip flexor stretch for 60 seconds on each side

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