Dew It Fitness » WOD 12/2/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/2/19

December 01, 2019

 

Intermediate

20 Dislocates

2 Rounds –

10 Band pull-aparts

15 Face pulls

5 Dumbbell chops / side

Strength:

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

6 Lateral med ball throws

Alternate sides each round

Muscular Endurance:

4 Rounds –

Pull-up hold x 12 sec

Chair pose x 20 sec

Hip bridge hold x 20 sec

Upside-down plank x 15 sec

Hollow body rocks x 15 sec

Metabolic Conditioning:

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

Station 1: Battle rope hip tosses

Station 2: Seated band rowing

Station 3: Sit-ups

Station 4: Alternating bicycle kicks

Station 5: High knees

Mobility:

Banded overhead stretch x 40 seconds

Barbell push-back x 60 sec / side

Kneeling hamstring to hip flexor stretch x 30 seconds / side

Super couch stretch x 40 sec / side

Beginner

20 Dislocates

2 Rounds –

10 Band pull-aparts

15 Face pulls

5 Dumbbell chops / side

Strength:

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

6 Lateral med ball throws

Alternate sides each round

Muscular Endurance:

4 Rounds –

Ring assisted pull-up hold x 8 – 10 sec

Chair pose x 20 sec

Hip bridge hold x 20 sec

Plank x 15 sec

Hollow body rocks x 15 sec

Metabolic Conditioning:

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

Station 1: Battle rope hip tosses

Station 2: Seated band rowing

Station 3: Sit-ups

Station 4: Alternating bicycle kicks

Station 5: High knees

Mobility:

Banded overhead stretch x 40 seconds

Barbell push-back x 60 sec / side

Kneeling hamstring to hip flexor stretch x 30 seconds / side

Super couch stretch x 40 sec / side

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