Dew It Fitness » WOD 1/3/20
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/3/20

January 02, 2020

 

Intermediate

6 Hip circles / side

10 Psoas march steps / side

6 Alternating Cossack squats / side

12 Leg swings / side

12 Lateral leg swings / side

8 Leg figure 8s / side

Strength:

4 Rounds –

6 Front squats @ 31X1

12 – 15 Pendlay rows

Metabolic Conditioning:

Complete the following in teams of two with one partner working at a time –

100 TRX pistols (50 / side)

100 Clean and jerks

100 Toes to bar

150 Med ball slams

200 High knees / side

Mobility:

Complete the super couch stretch for 40 seconds on each side

Complete the deep squat stretch for 2 minutes

Beginner

6 Hip circles / side

10 Psoas march steps / side

6 Alternating Cossack squats / side

12 Leg swings / side

12 Lateral leg swings / side

8 Leg figure 8s / side

Strength:

4 Rounds –

6 Front squats @ 31X1

12 – 15 Pendlay rows

Metabolic Conditioning:

Complete the following in teams of two with one partner working at a time –

100 Leg raises

120 Kettlebell swings

120 Med ball slams

140 Step ups (70 / side)

120 High knees / side

Mobility:

Complete the super couch stretch for 40 seconds on each side

Complete the deep squat stretch for 2 minutes

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