Dew It Fitness » WOD 2/12/20
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/12/20

February 11, 2020

 

Intermediate

Complete 8 hip circles / side

Complete 8 leg swings / side

Complete 8 lateral leg swings / side

Complete 8 figure 8 leg swings / side

Complete 12 psoas march steps on each side

Complete 8 alternating cossack squats / side

Strength:

Work up to a back squat 2-rep max

Then, complete the following –

Drop the weight 10% and complete as many back squats as possible

Drop the weight another 10% and complete as many as possible

Continue in this fashion for 5 sets. You may rest up to 30 seconds between sets.

Muscular Endurance:

4 Rounds –

5 Pull-ups or pull-up negatives

7 Romanian deadlift with DBs or KBs

9 Lower pulley knee-ins

Metabolic Conditioning:

Complete 4 rounds of the following working for 20 seconds at each station with 8 seconds rest between stations –

Station 1: Speed ladder Icki shuffle

Station 2: Mountain climbers

Station 3: Squat jumps

Station 4: Sprint to backpedal

Mobility:

Complete the banded hip flexor stretch for 40 seconds on each side

Complete the deep squat stretch for 2 – 3 minutes

Beginner

Complete 8 hip circles / side

Complete 8 leg swings / side

Complete 8 lateral leg swings / side

Complete 8 figure 8 leg swings / side

Complete 12 psoas march steps on each side

Complete 8 alternating cossack squats / side

Strength:

Work up to a back squat 5-rep max

Then, complete the following –

Complete as many goblet squats as possible with a challenging weight

Drop the weight 5# and complete as many as possible

Drop the weight another 5# and complete as many as possible

Continue in this fashion for 5 sets. You may rest up to 30 seconds between sets.

Muscular Endurance:

4 Rounds –

6 Ring assisted pull-ups

8 Romanian deadlift with a kettlebell

10 Leg raises

Metabolic Conditioning:

Complete 4 rounds of the following working for 20 seconds at each station with 8 seconds rest between stations –

Station 1: Speed ladder Icki shuffle

Station 2: Mountain climbers

Station 3: Squats

Station 4: Sprint to backpedal

Mobility:

Complete the banded hip flexor stretch for 40 seconds on each side

Complete the deep squat stretch for 2 – 3 minutes

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