Dew It Fitness » WOD 1/29/20
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/29/20

January 28, 2020

 

Intermediate

10 Dynamic chest stretches

Spiderman walk x 20 feet

20 Face pulls

10 Band pull-aparts

10 Kettlebell deadlifts

Strength:

Complete the following every 2.5 minutes for 10 minutes –

4 Explosive med ball chest throws

4 Rounds –

4 Rack pulls

6 Dumbbell floor presses

12 Reverse crunches

Metabolic Conditioning:

Complete 4 rounds of the following individually for times –

20 Burpees

25 Russian kettlebell swings

30 Mountain climbers / side

Mobility:

Complete the pec major and pec pinor door frame stretches for 30 seconds each per side.

Accumulate 90 seconds hanging with toes touching

Beginner

10 Dynamic chest stretches

Spiderman walk x 20 feet

20 Face pulls

10 Band pull-aparts

10 Kettlebell deadlifts

Strength:

Complete the following every 2.5 minutes for 10 minutes –

4 Explosive med ball chest throws

4 Rounds –

8 Kettlebell deadlifts

6 Dumbbell floor presses

10 Leg raises

Metabolic Conditioning:

Complete 4 rounds of the following individually for times –

10 Burpees

20 Russian kettlebell swings

20 Mountain climbers / side

Mobility:

Complete the pec major and pec pinor door frame stretches for 30 seconds each per side.

Accumulate 90 seconds hanging with toes touching

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