Dew It Fitness » WOD 1/2/20
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/2/20

January 01, 2020

 

Intermediate

Complete 12 monster walk steps in either direction

5 Cat-cows

Sampson lunge x 60 feet

Strength:

3 Rounds –

Kettlebell lunge x 60 feet

12 – 15 inverted sit-ups

3 Rounds –

10 Ring assisted supinated pull-ups

10 Pallof presses / side

3 Rounds –

Farmer carry x 240 ft

15 Weighted hip bridges

Metabolic Conditioning:

Complete 4 rounds of the following working for 25 seconds at each station with 15 seconds rest between stations –

Station 1: Pull-ups

Station 2: Kettlebell swings

Station 3: Body busters

3 Rounds –

Bear crawl x 20 seconds

Rest x 5 seconds

Sprint x 20 seconds

Mobility:

Complete the banded lat stretch for 40 seconds on each side

Complete the pigeon stretch for 40 seconds on each side

Beginner

Complete 12 monster walk steps in either direction

5 Cat-cows

Sampson lunge x 60 feet

Strength:

3 Rounds –

8 Reverse kettlebell lunges / side

12 – 15 inverted sit-ups

3 Rounds –

10 supinated inverted rows

10 Pallof presses / side

3 Rounds –

Farmer carry x 240 ft

20 Hip bridges

Metabolic Conditioning:

Complete 4 rounds of the following working for 25 seconds at each station with 15 seconds rest between stations –

Station 1: Inverted rows

Station 2: Kettlebell swings

Station 3: Inchworm walkouts

3 Rounds –

Bear crawl x 20 seconds

Rest x 5 seconds

Run x 20 seconds

Mobility:

Complete the banded lat stretch for 40 seconds on each side

Complete the pigeon stretch for 40 seconds on each side

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