Dew It Fitness » WOD 1/16/20
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/16/20

January 15, 2020

 

Intermediate

20 Face pulls

Thread the needle x 6 reps / side

12 Psoas bar unders

6 Box jumps

Strength:

Complete the following every 3 minutes for 12 minutes –

  • 5 Hang power cleans
  • 4 Hang power cleans
  • 3 Hang power cleans
  • 3 Hang power cleans

4 Rounds –

4 Reverse barbell lunges / side

6 Supinated ring assisted pull-ups

8 Barbell rollouts

Metabolic Conditioning:

Complete 5 rounds of the following working for 20 seconds at each station with 10 seconds rest between stations –

Station 1: Tuck jumps

Station 2: Cross body mountain climbers

Station 3: Med ball slams

Station 4: High knees

Mobility:

Complete a seated or kneeling trap stretch for 25 seconds on each side

Complete the banded hip flexor stretch for 40 seconds on each side

Beginner

20 Face pulls

Thread the needle x 6 reps / side

12 Psoas bar unders

6 Box jumps

Strength:

Complete the following every 3 minutes for 12 minutes –

  • 10 Hang muscle cleans
  • 8 Hang muscle cleans
  • 6 Hang muscle cleans
  • 6 Hang muscle cleans

4 Rounds –

6 Dumbbell split squats / side

10 Supinated inverted rows

8 Inchworm walkouts

Metabolic Conditioning:

Complete 5 rounds of the following working for 20 seconds at each station with 10 seconds rest between stations –

Station 1: Squats

Station 2: Cross body mountain climbers

Station 3: Med ball slams

Station 4: High knees

Mobility:

Complete a seated or kneeling trap stretch for 25 seconds on each side

Complete the banded hip flexor stretch for 40 seconds on each side

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