Dew It Fitness » WOD 1/24/20
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/24/20

January 23, 2020

Intermediate

10 Dynamic chest stretches

5 Quadruped rotations / side

5 Thread the needle reps / side

Strength:

Complete the following every 2.5 minutes for 10 minutes –

4 Floor presses @ 65%

rest 10 sec, 4 floor presses

12 – 15 Pendlay rows

Muscular Endurance:

Complete as many reps of the following as possible in 10 minutes in teams of two with one partner working at a   time –

Renegade man makers

Metabolic Conditioning:

Complete 5 rounds of the following in teams of two working for 25 seconds at each station with 15 seconds rest between stations –

Station 1: Squat thrust broad jumps

Station 2: High knees

Station 3: Toes to bar

Station 4: Dumbbell punches

Mobility:

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

Accumulate 90 seconds hanging

Beginner

10 Dynamic chest stretches

5 Quadruped rotations / side

5 Thread the needle reps / side

Strength:

Complete the following every 2.5 minutes for 10 minutes –

4 Push-up negatives

rest 10 sec, 3 push-up negatives

8 – 10 One arm rows /side

Muscular Endurance:

Complete as many reps of the following as possible in 10 minutes in teams of two with one partner working at a   time –

Burpees

Metabolic Conditioning:

Complete 5 rounds of the following in teams of two working for 25 seconds at each station with 15 seconds rest between stations –

Station 1: Squat thrust bunny hops

Station 2: High knees

Station 3: Leg raises

Station 4: Alternating punches

Mobility:

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

Accumulate 90 seconds hanging

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