Dew It Fitness » WOD 1/21/20
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/21/20

January 20, 2020

Intermediate

10 Dynamic chest stretches

5 Quadruped rotations / side

5 Thread the needle reps / side

Spiderman x 30 feet

Inchworm walk x 30 feet

Strength:

Complete the following every 2 minutes for 8 minutes –

5 Heavy American kettlebell swings

3 Rounds –

6 Floor presses @ 21X1

6 Ring assisted pull-ups @2111

Muscular Endurance:

3 Rounds –

15 Dumbbell skull-crushers

20 Lat push-downs

15 Reverse crunches

Metabolic Conditioning:

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

Station 1: Burpees

Station 2: Speed ladder double trouble (left foot in, right foot in, left foot out, right foot out)

Station 3: Tomahawk slams

Mobility:

Pec minor stretch using door-frame x 30 sec / side

Pec major stretch using door-frame x 30 sec / side

Table-top lat stretch x 40 sec

Beginner

10 Dynamic chest stretches

5 Quadruped rotations / side

5 Thread the needle reps / side

Spiderman x 30 feet

Inchworm walk x 30 feet

Strength:

Complete the following every 2 minutes for 8 minutes –

10 Kettlebell swings

3 Rounds –

8 TRX push-ups @ 2111

10 Inverted rows @ 2111

Muscular Endurance:

3 Rounds –

20 Banded triceps extensions

20 Lat push-downs

15 Full body crunches

Metabolic Conditioning:

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

Station 1: Burpees

Station 2: Speed ladder double trouble (left foot in, right foot in, left foot out, right foot out)

Station 3: Tomahawk slams

Mobility:

Pec minor stretch using door-frame x 30 sec / side

Pec major stretch using door-frame x 30 sec / side

Table-top lat stretch x 40 sec

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