Dew It Fitness » WOD 1/8/20
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/8/20

January 07, 2020

 

Intermediate

Overhead movement prep:

Perform 3 – 5 shoulder CARs (controlled articular rotation’s)

Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your ribs down closer to your hips.

Complete 5 single-arm Y raises with a 5 sec pause on each side. Make sure to set your shoulder first.

Strength:

Complete the following every 2 minutes for 8 minutes –

4 – 6 Hang power snatches

3 Rounds –

6 Rack pulls @ 100% deadlift max

6 Pull-ups

3 Rounds –

6 One arm rows / side

10 Dips

Metabolic Conditioning:

5 Min AMRAP –

8 Box jumps

12 V-ups

5 Min AMRAP –

10 Mountain climbers / side

15 Jumping jacks

Mobility:

Banded bow stretch x 30 sec / side

Accumulate 90 seconds hanging

Beginner

Overhead movement prep:

Perform 3 – 5 shoulder CARs (controlled articular rotation’s)

Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your ribs down closer to your hips.

Complete 5 single-arm Y raises with a 5 sec pause on each side. Make sure to set your shoulder first.

Strength:

Complete the following every 2 minutes for 8 minutes –

6 One arm snatches / side

3 Rounds –

10 Kettlebell deadlifts

10 Inverted rows

3 Rounds –

8 One arm rows / side

12 Banded triceps extensions

Metabolic Conditioning:

5 Min AMRAP –

8 Box jumps

15 Crunches

5 Min AMRAP –

8 Mountain climbers / side

12 Jumping jacks

Mobility:

Banded bow stretch x 30 sec / side

Accumulate 90 seconds hanging

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