Dew It Fitness » WOD 12/3/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/3/19

December 02, 2019

Intermediate

20 Dislocates

Thread the needle x 8 / side

20 Face pulls

2 Rounds –

10 Push-ups from the knees

10 Inverted rows

5 Bottoms up kettlebell presses / side (light)

Strength:

Find your Press one-rep max!

10 Psoas march steps / side

2 Rounds –

10 Squats

15 Hip bridges

Then, Find your reverse lunge 3-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.

Metabolic Conditioning:

4 Rounds for time –

15 Goblet squats

10 Body busters

10 Pull-ups

Mobility:

Super couch stretch x 40 sec / side

Towel stretch x 40 sec / side

Beginner

20 Dislocates

Thread the needle x 8 / side

20 Face pulls

2 Rounds –

10 Push-ups from the knees

10 Inverted rows

5 Bottoms up kettlebell presses / side (light)

Strength:

Find your Press three-rep max!

10 Psoas march steps / side

2 Rounds –

10 Squats

15 Hip bridges

Then, Find your reverse lunge 5-rep max!

The following is a template for working up to a three-rep max:

  • Warm up
  • 1×10
  • 1×8
  • 1×5
  • 1×3
  • 1×3
  • 1×3
  • 1×3

Metabolic Conditioning:

4 Rounds for time –

12 Goblet squats

5 Body busters

10 Inverted rows

Mobility:

Super couch stretch x 40 sec / side

Towel stretch x 40 sec / side

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