Dew It Fitness » WOD 8/29/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/29/19

August 28, 2019

 

Intermediate

Strength:

20 Face pulls

15 Dislocates

6 Bottoms up kettlebell presses / side (light)

Complete the following every 2 minutes for 10 minutes –

Round 1: 6 Hang power cleans (stay light and focus on speed)

Rounds 2 – 5: 2 – 3 Hang power cleans

Muscular Endurance:

3 Rounds –

Sled push x 60 feet (heavy)

6 One arm rows / side

8 Side bends / side

Metabolic Conditioning:

Complete the following for time –

21 Hang power cleans / 21 Box jumps

15 Hang power cleans / 15 Box jumps

9 Hang power cleans / 9 Box jumps

Mobility:

Complete the trap hug stretch and from a seated or kneeling position. Lean forward and rotate your neck from side to side stretching your neck and traps for 45 seconds.

  • Give yourself a big hug.
  • Use your hands to pull your shoulders forward separating your shoulder blades.
  • Think spreading your shoulder blades like wings.

Hold child’s pose for 1 minute

  • Kneel on the floor and sit on your heels
  • Hinge at the hips bringing your chest down to your legs as you walk your hands out in front of you.
  • Reach your hands out bringing your head as close to the floor as possible.

Beginner

Strength:

20 Face pulls

15 Dislocates

6 Bottoms up kettlebell presses / side (light)

Complete the following every 2 minutes for 10 minutes –

Round 1: 10 Hang muscle cleans (stay light and focus on speed)

Rounds 2 – 5: 5 Hang power cleans

Muscular Endurance:

3 Rounds –

Sled push x 60 feet

8 One arm rows / side

10 Side bends / side

Metabolic Conditioning:

Complete the following for time –

35 Kettlebell swings / 20 Step overs / side

25 Kettlebell swings / 15 Step overs / side

15 Kettlebell swings / 10 Step overs / side

Mobility:

Complete the trap hug stretch and from a seated or kneeling position. Lean forward and rotate your neck from side to side stretching your neck and traps for 45 seconds.

  • Give yourself a big hug.
  • Use your hands to pull your shoulders forward separating your shoulder blades.
  • Think spreading your shoulder blades like wings.

Hold child’s pose for 1 minute

  • Kneel on the floor and sit on your heels
  • Hinge at the hips bringing your chest down to your legs as you walk your hands out in front of you.
  • Reach your hands out bringing your head as close to the floor as possible.
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