Dew It Fitness » WOD 2/13/20
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/13/20

February 12, 2020

 

Intermediate

Complete 12 Psoas bar unders:

  • Set up a barbell at hip height.
  • Stand next to and perpendicular with the bar.
  • Stay squared up as you into a sumo stance and slide laterally under the bar without dropping your head.
  • Rotate your body away from the bar and drop your hips to feel a stretch in your hip flexor.
  • Raise your arms overhead and then lean away from the inside (stretched) hip.

20 Hip bridges

10 – 15 Kettlebell swings (squeeze your butt)

Break a sweat!

Strength:

Complete the following every 3 minutes for 12 minutes –

3 Squat cleans

*You may choose to complete power cleans if you squatted yesterday

Muscular Endurance:

4 Rounds –

Handstand x 20 sec

Farmer carry x 30 sec

Weighted hip bridge x 20 sec

Metabolic Conditioning:

Complete as many reps of the following as possible in 6 minutes –

Dumbbell squat thrust clean and jerks

Complete 4 rounds of the following working for 15 seconds at each station with 8 seconds rest between stations –

Station 1: Jumping lunges

Station 2: Battle rope alternating waves

Station 3: Flutter kicks

Mobility:

Complete the towel stretch for 60 seconds on each side. Once in position, pull upward for 30 seconds for 30 seconds, then downward for 30 seconds before switching sides.

Accumulate 90 seconds hanging

We recommend also completing the trap and neck side bend stretches before you leave or after you shower (hopefully that’s today!)

Beginner

Complete 12 Psoas bar unders:

  • Set up a barbell at hip height.
  • Stand next to and perpendicular with the bar.
  • Stay squared up as you into a sumo stance and slide laterally under the bar without dropping your head.
  • Rotate your body away from the bar and drop your hips to feel a stretch in your hip flexor.
  • Raise your arms overhead and then lean away from the inside (stretched) hip.

20 Hip bridges

10 – 15 Kettlebell swings (light)

Break a sweat!

Strength:

Complete the following every 3 minutes for 12 minutes –

8 – 10 Heavy kettlebell swings

Muscular Endurance:

4 Rounds –

Plyo-box pike x 20 sec

Farmer carry x 30 sec

Weighted hip bridge x 20 sec

Metabolic Conditioning:

Complete as many reps of the following as possible in 6 minutes –

Med ball squat thrust to press

Complete 4 rounds of the following working for 15 seconds at each station with 8 seconds rest between stations –

Station 1: Reverse lunges

Station 2: Battle rope alternating waves

Station 3: Flutter kicks

Mobility:

Complete the towel stretch for 60 seconds on each side. Once in position, pull upward for 30 seconds for 30 seconds, then downward for 30 seconds before switching sides.

Complete the barbell push-back stretch Accumulate 90 seconds hanging

We recommend also completing the trap and neck side bend stretches before you leave or after you shower (hopefully that’s today!)

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