Dew It Fitness » WOD 12/5/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/5/19

December 04, 2019

 

Intermediate

8 Hip circles each way

10 Psoas march steps / side

2 Rounds –

5 Squat jumps

10 Squats

5 Sampson lunges / side

Strength:

Work up to a back squat 2-rep or 3-rep max

Time cap – 15 minutes

Muscular Endurance:

4 Rounds –

6 Rack pulls

12 Banded lat pull-downs

12 Banded inverted sit-ups

Metabolic Conditioning:

Complete 4 rounds for time –

14 Box jump overs

16 Double kettlebell deadlifts

18 Plank jacks

Lateral cone shuffle x 20 feet

Cone shuffle x 20 feet

Mobility:

Banded hip flexor stretch x 40 sec / side

Super couch stretch x 30 sec / side

Spend a few minutes rolling out your quads

Beginner

8 Hip circles each way

10 Psoas march steps / side

2 Rounds –

5 Squat jumps

10 Squats

5 Sampson lunges / side

Strength:

Work up to near a back squat 5-rep max

Time cap – 15 minutes

Muscular Endurance:

4 Rounds –

8 Deadlifts

12 Banded lat pull-downs

15 Banded inverted sit-ups

Metabolic Conditioning:

Complete 3 rounds for time –

10 Plate jump overs

15 Kettlebell deadlifts

15 Plank jacks

Lateral cone shuffle x 20 feet

Cone shuffle x 20 feet

Mobility:

Banded hip flexor stretch x 40 sec / side

Super couch stretch x 30 sec / side

Spend a few minutes rolling out your quads

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