Dew It Fitness » WOD 1/28/20
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/28/20

January 27, 2020

Intermediate

Complete 8 hip circles / side

Complete 8 alternating cossack squats / side

Complete 12 leg swings / side

Complete 12 Lateral leg swings / side

Complete 12 psoas march steps on each side

Strength:

Complete the following every 3 minutes for 12 minutes –

2 – 3 Hang power cleans @ 75 – 85%

4 Rounds –

2 – 3 Back squats @ 85%

4 Supinated pull-ups or negatives

5 One arm rows / side

Metabolic Conditioning:

Complete 5 rounds of the following working for 20 seconds at each station with 7 seconds rest between stations –

Station 1: Leg hops

Station 2: Med ball slams

Station 3: High knees

Station 4: Sprint to backpedal

Mobility:

Complete the kneeling or seated trap stretch for 25 seconds on each side.

Complete the deep squat stretch for 2 – 3 minutes.

Beginner

Complete 8 hip circles / side

Complete 8 alternating cossack squats / side

Complete 12 leg swings / side

Complete 12 Lateral leg swings / side

Complete 12 psoas march steps on each side

Strength:

Complete the following every 3 minutes for 12 minutes –

8 Heavy kettlebell swings

4 Rounds –

5 Back squats

8 Supinated inverted rows

8 One arm rows / side

Metabolic Conditioning:

Complete 5 rounds of the following working for 20 seconds at each station with 7 seconds rest between stations –

Station 1: Leg hops

Station 2: Med ball slams

Station 3: High knees

Station 4: Sprint to backpedal

Mobility:

Complete the kneeling or seated trap stretch for 25 seconds on each side.

Complete the deep squat stretch for 2 – 3 minutes.

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