Dew It Fitness » WOD 12/20/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/20/19

December 19, 2019

 

Intermediate

14 Psoas bar unders:

  • Set up a barbell at hip height.
  • Stand next to and perpendicular with the bar.
  • Stay squared up as you into a sumo stance and slide laterally under the bar without dropping your head.
  • Rotate your body away from the bar and drop your hips to feel a stretch in your hip flexor.
  • Raise your arms overhead and then lean away from the inside (stretched) hip.

Strength:

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

4 Front squats @ 50% of your back squat 1RM

4 Pull-up negatives

Muscular Endurance:

Accumulate 4 – 5 minutes in a handstand hold in teams of two with one partner working at a time

Metabolic Conditioning:

Complete the following in teams of two with one partner working and one partner engaged in active rest –

120 Thrusters

Active rest: Hollow body hold

120 Pull-ups

Active rest: Squat hold

120 Sandbag ground to shoulders

Active rest: Bar hang

Mobility:

Complete the bow stretch for 40 seconds on each side

Complete the barbell reach-back stretch for 45 seconds

Beginner

14 Psoas bar unders:

  • Set up a barbell at hip height.
  • Stand next to and perpendicular with the bar.
  • Stay squared up as you into a sumo stance and slide laterally under the bar without dropping your head.
  • Rotate your body away from the bar and drop your hips to feel a stretch in your hip flexor.
  • Raise your arms overhead and then lean away from the inside (stretched) hip.

Strength:

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

8 Goblet squats

12 Inverted rows

Muscular Endurance:

Accumulate 3 – 4 minutes in a pike hold in teams of two with one partner working at a time. You can modify to a plank.

Metabolic Conditioning:

Complete the following in teams of two with one partner working and one partner engaged in active rest –

120 Thrusters

Active rest: Hollow body hold

120 Pull-ups

Active rest: Squat hold

120 Sandbag ground to shoulders

Active rest: Bar hang

Mobility:

Complete the bow stretch for 40 seconds on each side

Complete the barbell reach-back stretch for 45 seconds

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