Dew It Fitness » WOD 1/6/20
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/6/20

January 05, 2020

 

Intermediate

Monster walk 12 steps in each direction

Frankenstein walk x 30 feet

Walking toe touches x 30 feet

5 Quadruped rotations / side

20 Face pulls

Spiderman x 30 feet

Strength:

8 Romanian deadlifts / 8 Floor presses

6 Romanian deadlifts / 6 Floor presses

4 Romanian deadlifts / 4 Floor presses

2 Romanian deadlifts / 2 Floor presses

Muscular Endurance:

3 Rounds –

10 – 15 Jumping pull-ups (control your way down)

15 Prone banded hamstring curls

10 Body saws

Metabolic Conditioning:

Complete as many burpees as possible in 5 minutes

Rest 3 minutes, then –

Complete rounds of the following working for 20 seconds at each station with 15 seconds rest between stations –

Station 1: American kettlebell swings

Station 2: Speed ladder

For the speed ladder complete one round with each of the following: Ali shuffle, Icki shuffle, Single leg lateral hops, double trouble.

Mobility:

Banded hamstring stretch x 40 seconds / side

Banded hip flexor stretch x 40 seconds / side

Beginner

Monster walk 12 steps in each direction

Frankenstein walk x 30 feet

Walking toe touches x 30 feet

5 Quadruped rotations / side

20 Face pulls

Spiderman x 30 feet

Strength:

15 Kettlebell Romanian deadlifts / 15 Dumbbell floor presses

12 Kettlebell Romanian deadlifts / 12 Dumbbell floor presses

9 Kettlebell Romanian deadlifts / 9 Dumbbell floor presses

9 Kettlebell Romanian deadlifts / 9 Dumbbell floor presses

Muscular Endurance:

3 Rounds –

12 – 15 inverted rows

20 Hip bridges

8 Inchworms

Metabolic Conditioning:

Complete as many burpees as possible in 5 minutes

Rest 3 minutes, then –

Complete rounds of the following working for 20 seconds at each station with 15 seconds rest between stations –

Station 1: American kettlebell swings

Station 2: Speed ladder

For the speed ladder complete one round with each of the following: Ali shuffle, Icki shuffle, Single leg lateral hops, double trouble.

Mobility:

Banded hamstring stretch x 40 seconds / side

Banded hip flexor stretch x 40 seconds / side

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