Dew It Fitness » WOD 1/9/20
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/9/20

January 08, 2020

 

Intermediate

Complete 8 alternating cossack squats on each side

Complete 6 single leg hip lifts on each side

Complete 12 psoas march steps on each side

Strength:

4 Rounds –

5 Kettlebell step ups / side

5 Floor presses @ 75%

8 Barbell glute bridges

Muscular Endurance:

15 Banded woodchoppers / side

20 Reverse crunches

20 Inverted sit-ups

Metabolic Conditioning:

Complete 4 rounds of the following working for 35 seconds at each station with 15 seconds rest between stations –

Station 1: Goblet squats

Station 2: Kettlebell swings

Station 3: Squat thrusts

Station 4: Push-up pike jumps

Mobility:

Lying banded hip stretch x 60 seconds / side

Pec minor door-frame stretch x 40 seconds / side

Beginner

Complete 8 alternating cossack squats on each side

Complete 6 single leg hip lifts on each side

Complete 12 psoas march steps on each side

Strength:

4 Rounds –

8 Kettlebell step ups / side

8 Floor presses

12 Weighted hip bridges

Muscular Endurance:

10 Banded woodchoppers / side

20 Leg raises

20 Inverted sit-ups

Metabolic Conditioning:

Complete 4 rounds of the following working for 35 seconds at each station with 15 seconds rest between stations –

Station 1: Squats

Station 2: Kettlebell swings

Station 3: Squat thrusts

Station 4: Push-up mountain climbers

Mobility:

Lying banded hip stretch x 60 seconds / side

Pec minor door-frame stretch x 40 seconds / side

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