Dew It Fitness » WOD 12/27/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/27/19

December 26, 2019

 

Intermediate

20 Face pulls

Complete 8 hip circles / side

Complete 8 alternating cossack squats / side

15 Chest-press shoulder-press

Strength:

Complete the every 90 seconds for 9 minutes (3 sets):

10 Front squats

8 Dumbbell strict presses (can push-press last 2 reps)

8 Barbell rows

Muscular Endurance:

3 Rounds –

8 – 10 TRX plank to pike’s

6 – 8 TRX plank slaloms / side

Metabolic Conditioning:

Complete 5 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –

Station 1: Wall balls

Station 2: Box jumps

Station 3: Battle rope stage coach

Station 4: Cross body climbers

Mobility:

Complete the banded hip flexor stretch for 30 seconds on each side

Complete the deep squat stretch for 2 minutes

Beginner

20 Face pulls

Complete 8 hip circles / side

Complete 8 alternating cossack squats / side

15 Chest-press shoulder-press

Strength:

Complete the every 90 seconds for 9 minutes (3 sets):

12 Goblet squats

10 Dumbbell strict presses (can push-press last 2 reps)

10 Barbell rows

Muscular Endurance:

3 Rounds –

8 – 10 Plank to downward dog’s

Side plank x 20 sec / side

Metabolic Conditioning:

Complete 5 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –

Station 1: Wall balls

Station 2: Box jumps

Station 3: Battle rope stage coach

Station 4: Cross body climbers

Mobility:

Complete the banded hip flexor stretch for 30 seconds on each side

Complete the deep squat stretch for 2 minutes

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