Dew It Fitness » WOD 1/17/20
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/17/20

January 16, 2020

 

Intermediate

20 Face pulls

Thread the needle x 6 reps / side

12 Psoas bar unders

6 Box jumps

Strength:

4 Rounds –

6 Deadlifts @ 60%

4 One arm dumbbell push-jerks / side

Muscular Endurance:

3 Rounds –

8 Narrow push-ups (use weight if you can)

5 Side bends + Suitcase carry x 120 ft / side

5 One arm rows / side

Metabolic Conditioning:

Complete 3 rounds of the following for time in teams of two with one partner working at a time while the other partner jogs in place –

3 Rounds:

30 Squat thrust broad jumps

40 Pull-ups

60 Kettlebell swings

Mobility:

Complete a half kneeling hamstring reach for 40 seconds on each side

Complete the barbell push-back 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:

4 Rounds –

8 Deadlifts

8 One arm dumbbell presses / side

Muscular Endurance:

3 Rounds –

6 – 8 Narrow push-up negatives

5 Side bends + Suitcase carry x 120 ft / side

8 One arm rows / side

Metabolic Conditioning:

Complete 3 rounds of the following for time in teams of two with one partner working at a time while the other partner jogs in place –

3 Rounds:

20 Squat thrust bunny hops

40 Inverted rows

50 Kettlebell swings

Mobility:

Complete a half kneeling hamstring reach for 40 seconds on each side

Complete the barbell push-back stretch for 40 seconds on each side

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