Dew It Fitness » WOD 1/13/20
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/13/20

January 12, 2020

Intermediate

15 Face pulls

15 Lat push-downs

8 Single leg hip lifts / side

15 Hip bridges

Strength:

4 Rounds –

8 Sumo Romanian landmine deadlifts (target your glutes)

8 Dips

8 – 10 Jumping pull-ups

Muscular Endurance:

10 – 12 Turkish get-ups

Use a challenging weight. Complete 5 – 6 per side.

Metabolic Conditioning:

Complete 4 rounds of the following working for 25 seconds at each station with 7 seconds rest between stations –

Station 1: Burpees

Station 2: Frog jumps

Station 3: Russian twists

Complete 3 rounds of the following working for 18 seconds at each station with 5 seconds rest between stations –

Station 1: Run / backpedal

Station 2: Lateral shuffle

Station 3: Broad jumps

Mobility:

Complete the pigeon stretch for 40 sec on each side

Complete the hamstring to hip flexor stretch for 40 sec on each side

Beginner

15 Face pulls

15 Lat push-downs

8 Single leg hip lifts / side

15 Hip bridges

Strength:

4 Rounds –

12 Sumo Romanian kettlebell deadlifts (target your glutes)

12 Banded triceps extensions

12 Inverted rows

Muscular Endurance:

16 – 20 Half Turkish get-ups

Use a challenging weight. Complete 8 – 10 per side.

Metabolic Conditioning:

Complete 4 rounds of the following working for 25 seconds at each station with 7 seconds rest between stations –

Station 1: Burpees

Station 2: Frog jumps

Station 3: Russian twists

Complete 3 rounds of the following working for 18 seconds at each station with 5 seconds rest between stations –

Station 1: Run / backpedal

Station 2: Lateral shuffle

Station 3: Broad jumps

Mobility:

Complete the pigeon stretch for 40 sec on each side

Complete the hamstring to hip flexor stretch for 40 sec on each side

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