Dew It Fitness » WOD 1/27/20
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/27/20

January 26, 2020

 

Intermediate

12 Monster walk steps in each direction

5 Cat-cows

5 Quadruped rotations / side

5 Thread the needle reps / side

10 Band pull-aparts

Strength:

4 Rounds –

10 Sumo Romanian landmine deadlifts

15 Banded hamstring curls

6 Overhead dumbbell presses

Muscular Endurance:

3 Rounds –

8 – 10 Banded woodchoppers / side

20 – 30 Weighted crunches (complete with toes anchored)

Metabolic Conditioning:

Complete 4 rounds for time –

10 Tall box jumps

20 One arm snatches (10 / side)

150 Jump ropes

Mobility:

Complete the lying banded hamstring stretch for 40 seconds on each side.

Complete the towel stretch for 60 seconds on each side. Once in position, pull upward for 30 seconds for 30 seconds, then downward for 30 seconds before switching sides.

Beginner

12 Monster walk steps in each direction

5 Cat-cows

5 Quadruped rotations / side

5 Thread the needle reps / side

10 Band pull-aparts

Strength:

4 Rounds –

10 Sumo Romanian landmine deadlifts

15 Banded hamstring curls

6 Overhead dumbbell presses

Muscular Endurance:

3 Rounds –

8 – 10 Banded woodchoppers / side

20 – 30 Crunches (complete with toes anchored)

Metabolic Conditioning:

Complete 4 rounds for time –

8 Box jumps

20 Kettlebell swings

75 Jump ropes

Mobility:

Complete the lying banded hamstring stretch for 40 seconds on each side.

Complete the towel stretch for 60 seconds on each side. Once in position, pull upward for 30 seconds for 30 seconds, then downward for 30 seconds before switching sides.

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