Dew It Fitness » WOD 1/22/20
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/22/20

January 21, 2020

 

Intermediate

12 Monster walk steps

5 Cat cows

5 Quadruped rotations / side

5 Thread the needle reps / side

10 Band pull-aparts

Strength:

Complete the following every 3 minutes for 12 minutes –

4 Deadlifts @ around 75%

Immediately followed by – heavy weighted plank x 20 sec

One set:

20 Supine med ball hamstring curls

Muscular Endurance:

3 Rounds –

Hand over hand kettlebell or sled row x 60 feet

10 – 12 Hanging knee raises

15 Supermans

Metabolic Conditioning:

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

Station 1: Lateral shuffle with sandbag zercher hold

Station 2: Oblique climbers

Station 3: Jumping jacks

3 Rounds –

Sprint x 20 sec

Rest x 75 sec

Mobility:

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

Accumulate 90 seconds hanging with your toes touching

Beginner

12 Monster walk steps

5 Cat cows

5 Quadruped rotations / side

5 Thread the needle reps / side

10 Band pull-aparts

Strength:

Complete the following every 3 minutes for 12 minutes –

8 Deadlifts

Immediately followed by – plank x 20 sec

One set:

15 Kettlebell good mornings

Muscular Endurance:

3 Rounds –

10 One arm rows / side

10 – 12 Leg raises

10 Supermans

Metabolic Conditioning:

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

Station 1: Lateral shuffle

Station 2: Mountain climbers

Station 3: Jumping jacks

3 Rounds –

Run x 15 sec

Rest x 80 sec

Mobility:

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

Accumulate 90 seconds hanging with your toes touching

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