Dew It Fitness » WOD 12/30/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/30/19

December 29, 2019

 

Intermediate

20 Face pulls

5 Quadruped rotations / side

10 Single leg hip lifts / side

12 psoas march steps / side

Strength:

Complete the following every 2 minutes 30 seconds for 10 minutes –

4 Hang power cleans

Muscular Endurance:

3 Rounds –

6 Pronating dumbbell curls / side

8 Dips

10 Lower pulley knee-ins or 8 hanging knee raises

Metabolic Conditioning:

Complete 4 rounds for time –

14 Dumbbell cleans

14 Tomahawk slams

20 Oblique climbers / side

60 Jump ropes

Mobility:

Complete the kneeling forearm stretch for 30 seconds

Complete a seated or kneeling trap stretch for 20 seconds on each side

Accumulate 90 seconds hanging with your toes touching

Beginner

20 Face pulls

5 Quadruped rotations / side

10 Single leg hip lifts / side

12 psoas march steps / side

Strength:

Complete the following every 2 minutes 30 seconds for 10 minutes –

8 Hang muscle cleans

Muscular Endurance:

3 Rounds –

8 Pronating dumbbell curls / side

12 Banded overhead triceps extensions

10 Lower pulley knee-ins or 12 leg raises

Metabolic Conditioning:

Complete 4 rounds for time –

14 Dumbbell cleans

14 Tomahawk slams

20 Oblique climbers / side

60 Jump ropes

Mobility:

Complete the kneeling forearm stretch for 30 seconds

Complete a seated or kneeling trap stretch for 20 seconds on each side

Accumulate 90 seconds hanging with your toes touching

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text