Dew It Fitness » WOD 1/23/20
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/23/20

January 22, 2020

 

Intermediate

Perform 3 – 5 shoulder CARs (controlled articular rotation’s)

Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your ribs down closer to your hips.

Complete 5 single-arm Y raises with a 5 sec pause on each side. Make sure to set your shoulder first.

Strength:

Complete the following every 2.5 minutes for 10 minutes –

3 One arm snatch + reverse lunges / side

Complete a dumbbell snatch, then reverse lunge on both sides to complete one rep on that side.

Muscular Endurance:

3 Rounds –

10 Ring assisted pull-ups (add a box if you can)

10 Dips

10 Oblique v-ups / side

Metabolic Conditioning:

Complete 4 rounds for time –

15 Double kettlebell cleans

Double kettlebell lunges x 60 ft

15 Box jumps

Mobility:

Complete the barbell reach-back stretch for 75 seconds

Complete the pigeon stretch for 40 seconds on each side

Beginner

Perform 3 – 5 shoulder CARs (controlled articular rotation’s)

Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your ribs down closer to your hips.

Complete 5 single-arm Y raises with a 5 sec pause on each side. Make sure to set your shoulder first.

Strength:

Complete the following every 2.5 minutes for 10 minutes –

4 One arm snatches / side

6 Split squats / side

Muscular Endurance:

3 Rounds –

15 Inverted rows

15 Overhead banded triceps extensions

10 Lateral leg raises / side

Metabolic Conditioning:

Complete 4 rounds for time –

20 Kettlebell swings

Lunge x 60 ft

10 Box jumps

Mobility:

Complete the barbell reach-back stretch for 75 seconds

Complete the pigeon stretch for 40 seconds on each side

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