Dew It Fitness » WOD 2/10/20
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/10/20

February 09, 2020

 

Intermediate

Sampson lunge x 60 feet

Inchworm walk x 30 feet

Frankenstein walk x 30 feet

20 Hip bridges

Strength:

Complete the following every 2.5 minutes for 10 minutes –

1 Triple jump for distance

3 Sets:

8 – 10 Lying banded hamstring curls

8 Wide grip biceps curls

Muscular Endurance:

3 Rounds –

10 Single leg hip bridges / side (elevate your back on a bench or glutes)

8 Barbell rollouts

Metabolic Conditioning:

Complete 5 rounds of the following working for 20 seconds at each station with 10 seconds rest between stations –

Station 1: Med ball slams

Station 2: Med ball broad jumps

Station 3: Bicycle kicks

Station 4: High knees

Mobility:

Complete the pigeon stretch for 60 seconds on each side

Spend a few minutes rolling out your glutes

Beginner

Sampson lunge x 60 feet

Inchworm walk x 30 feet

Frankenstein walk x 30 feet

20 Hip bridges

Strength:

Complete the following every 2.5 minutes for 10 minutes –

5 Box jumps

3 Sets:

8 – 10 Lying banded hamstring curls

8 Wide grip biceps curls

Muscular Endurance:

3 Rounds –

20 Hip bridges

8 Inchworm walkouts

Metabolic Conditioning:

Complete 5 rounds of the following working for 20 seconds at each station with 10 seconds rest between stations –

Station 1: Med ball slams

Station 2: Bunny hops

Station 3: Bicycle kicks

Station 4: High knees

Mobility:

Complete the pigeon stretch for 60 seconds on each side

Spend a few minutes rolling out your glutes

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