Dew It Fitness » WOD 1/31/20
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/31/20

January 30, 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:

4 Rounds –

5 Deadlifts @ 70%

8 Dips

6 Bicep hammer curls / side

Muscular Endurance:

Complete one set each of:

8 Partner resisted bicep curls

8 Partner resisted triceps extension

Metabolic Conditioning:

Complete the following in teams of two with one partner working at a time while the the other partner is engaged in active rest –

60 Hang power cleans (heavy)

Active rest: Plank

120 V-ups

Active rest: High knees

180 Frog jumps

Active rest: Squat hold

Mobility:

Complete the barbell reach-back stretch for 40 seconds

Accumulate 90 seconds hanging

Complete the banded triceps stretch for 30 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:

4 Rounds –

8 Deadlifts

10 Banded triceps extensions

6 Bicep hammer curls / side

Muscular Endurance:

Complete one set each of:

8 Partner resisted bicep curls

8 Partner resisted triceps extension

Metabolic Conditioning:

Complete the following in teams of two with one partner working at a time while the the other partner is engaged in active rest –

80 Kettlebell swings

Active rest: Plank

120 Crunches

Active rest: High knees

120 Frog jumps

Active rest: Squat hold

Mobility:

Complete the barbell reach-back stretch for 40 seconds

Accumulate 90 seconds hanging

Complete the banded triceps stretch for 30 seconds on each side

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