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

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/20/20

January 19, 2020

 

Intermediate

8 Hip circles / side

10 Reverse lunges with overhead reach / side

10 Cossack squats / side

8 Single leg quad extensions / side

Strength:

3 Rounds –

6 Front squats @ 65%

10 Supinated barbell rows

Muscular Endurance:

Complete 3 rounds of the following working for 30 seconds at each station with 20 seconds rest between –

Single-leg hip bridge (left)

Single-leg hip bridge (left)

Hollow body rocks

Bear crawl

Metabolic Conditioning:

Complete 3 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –

Station 1: Dumbbell box step-overs

Station 2: Bicycle v-ups (left knee bicycle, right knee bicycle, both knee v-up)

Station 3: Jump rope

Complete 3 rounds of the following individually for reps –

Box jumps x 40 sec

Battle rope slams x 40 sec

Rest x 90 sec

Mobility:

Spend 3 minutes in the deep squat stretch completing 15 hip internal rotations / side

Beginner

8 Hip circles / side

10 Reverse lunges with overhead reach / side

10 Cossack squats / side

8 Single leg quad extensions / side

Strength:

3 Rounds –

12 Goblet squats

10 Supinated barbell rows

Muscular Endurance:

Complete 3 rounds of the following working for 30 seconds at each station with 20 seconds rest between –

Single-leg hip bridge (left)

Single-leg hip bridge (left)

Hollow body rocks

Bear crawl

Metabolic Conditioning:

Complete 3 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –

Station 1: Dumbbell box step-overs

Station 2: Bicycle v-ups (left knee bicycle, right knee bicycle, both knee v-up)

Station 3: Jump rope

Complete 3 rounds of the following individually for reps –

Box jumps x 40 sec

Battle rope slams x 40 sec

Rest x 90 sec

Mobility:

Spend 3 minutes in the deep squat stretch completing 15 hip internal rotations / side

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