Dew It Fitness » WOD 1/30/20
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/30/20

January 29, 2020

 

Intermediate

Monster walk 12 steps in each direction

20 Face pulls

15 Banded lat pushdowns

Sampson lunge x 60 feet

6 Single leg hip lifts / side

Strength:

3 Rounds –

8 Reverse barbell lunges / side @ 45 – 50% of your back squat 1RM

12 – 15 Jumping pull-ups

Muscular Endurance:

4 Rounds –

Pull-up hold x 15 sec

Handstand x 20 sec

Hollow body rocks x 30 sec

Farmer carry x 30 sec or failure

Metabolic Conditioning:

Complete 4 rounds of the following working for 40 seconds at each station with 15 seconds rest between stations –

Station 1: Wall balls

Station 2: Lateral box overs

Station 3: Sit-ups

Station 4: Double broad jump + backpedal

Mobility:

Complete the pigeon stretch for 60 seconds on each side.

Complete the banded bow stretch or banded lat stretch for 40 seconds on each side

Beginner

Monster walk 12 steps in each direction

20 Face pulls

15 Banded lat pushdowns

Sampson lunge x 60 feet

6 Single leg hip lifts / side

Strength:

3 Rounds –

8 Reverse goblet lunges / side

12 – 15 Inverted rows

Muscular Endurance:

4 Rounds –

Ring assisted pull-up hold x 15 sec

Plyo-box pike x 15 sec

Hollow body hold x 20 sec

Farmer carry x 30 sec

Metabolic Conditioning:

Complete 4 rounds of the following working for 40 seconds at each station with 15 seconds rest between stations –

Station 1: Wall balls

Station 2: Lateral box overs

Station 3: Sit-ups

Station 4: Triple bunny hop + backpedal

Mobility:

Complete the pigeon stretch for 60 seconds on each side.

Complete the banded bow stretch or banded lat stretch for 40 seconds on each side

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