Dew It Fitness WOD 2/21/20 - Dew It Fitness
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.622.1665

WOD 2/21/20

February 20, 2020

 

Intermediate

Complete 8 backward crunches with a foam roller on your upper back to mobilize your thoracic spine

5 Cat cows

5 Quadruped rotations / side

5 Thread the needle’s / side

10 Band pull aparts

Strength:

4 Sets:

6 Deadlifts @ 75%

6 Dips

6 One arm rows / side (heavy)

Muscular Endurance:

Complete 3 rounds of the following with a partner –

8 Overhead hollow body med ball tosses

8 Lateral med ball tosses / side

15 Hollow body med ball tosses (to chest)

Metabolic Conditioning:

Complete as many rounds of the following as possible in 8 minutes in teams of two with one partner at each exercise. Alternate exercises when both partners are finished –

12 Burpees

8 Broad jumps (challenge yourself with the distance)

Complete as many rounds of the following as possible in 6 minutes in teams of two with one partner at each exercise. Alternate exercises with your partner every 10 hip tosses –

10 Battle rope hip tosses / side

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 wide leg forward fold stretch for 45 seconds

Beginner

Complete 8 backward crunches with a foam roller on your upper back to mobilize your thoracic spine

5 Cat cows

5 Quadruped rotations / side

5 Thread the needle’s / side

10 Band pull aparts

Strength:

4 Sets:

8 Kettlebell deadlifts

8 Banded triceps push-downs

6 One arm rows / side

Muscular Endurance:

Complete 3 rounds of the following with a partner –

6 Overhead hollow body med ball tosses

6 Lateral med ball tosses / side

15 Hollow body med ball tosses (to chest)

Metabolic Conditioning:

Complete as many rounds of the following as possible in 8 minutes in teams of two with one partner at each exercise. Alternate exercises when both partners are finished –

8 Burpees

Bunny hop x 60 feet

Complete as many rounds of the following as possible in 6 minutes in teams of two with one partner at each exercise. Alternate exercises with your partner every 10 hip tosses –

8 Battle rope hip tosses / side

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 wide leg forward fold stretch for 45 seconds

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