Dew It Fitness » WOD 2/11/20
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/11/20

February 10, 2020

Intermediate

Take 5 minutes to complete the following Thoracic Spine Routine:

  • Foam roller mobilization:
    • Set-up on the floor lying with your butt and feet on the ground with your upper back on a foam roller at around shoulder blade height.
    • With your fingertipe behind your ears, slightly round your upper back in a crunching motion. Do not round your lower back.
    • Leading with your head, arch your upper back around the foam roller.
    • Complete 10 reps
  • 10 Cat cows
  • 7 Quadruped rotations / side
  • 15 Ban pull aparts

Strength:

3 Sets:

8 Rack pulls (record weight used)

8 Dumbbell floor presses (record weight used)

Muscular Endurance:

Complete 3 rounds of the following working for 20 seconds at each station with 25 seconds rest between stations –

One arm rows (weak side)

One arm rows (strong side)

Push-ups

Hollow body rocks

Metabolic Conditioning:

Complete 4 rounds for time –

15 Squat thrust tuck jumps

20 American kettlebell swings

25 Sit-ups

Mobility:

Complete a seated or kneeling trap stretch for 30 seconds on each side

Complete the neck side-bend stretch for 30 seconds on each side

Accumulate 90 seconds hanging with your toes touching

Beginner

Take 5 minutes to complete the following Thoracic Spine Routine:

  • Foam roller mobilization:
    • Set-up on the floor lying with your butt and feet on the ground with your upper back on a foam roller at around shoulder blade height.
    • With your fingertipe behind your ears, slightly round your upper back in a crunching motion. Do not round your lower back.
    • Leading with your head, arch your upper back around the foam roller.
    • Complete 10 reps
  • 10 Cat cows
  • 7 Quadruped rotations / side
  • 15 Ban pull aparts

Strength:

3 Sets:

10 Sumo deadlifts

10 Dumbbell floor presses (record weight used)

Muscular Endurance:

Complete 3 rounds of the following working for 20 seconds at each station with 25 seconds rest between stations –

One arm rows (weak side)

One arm rows (strong side)

Push-ups from the knees

Hollow body hold

Metabolic Conditioning:

Complete 4 rounds for time –

15 Squat thrusts

20 Kettlebell swings

25 Crunches

Mobility:

Complete a seated or kneeling trap stretch for 30 seconds on each side

Complete the neck side-bend stretch for 30 seconds on each side

Accumulate 90 seconds hanging with your toes touching

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