Dew It Fitness WOD 2/27/20 - Dew It Fitness
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.622.1665

WOD 2/27/20

February 26, 2020

Intermediate

3 Shoulder CARs

20 Face pulls

15 Hip bridges

10 Arm circles forward and backward

Burpee broad jump x 60 feet

Strength:

Complete the following every 2.5 minutes for 12.5 minutes (5 sets):

5 One arm snatches / side

4 One arm snatches / side

3 One arm snatches / side

2 One arm snatches / side

1 One arm snatch / side

3 Sets:

6 Floor presses @ 70%

6 Barbell rows @ 70%

Muscular Endurance:

3 Sets:

8 Dips

8 Supinated ring assisted pull-ups or supinated pull-ups

Metabolic Conditioning:

Complete as many rounds as possible in 10 minutes of –

8 Devils presses (burpee to double DB ground to overhead)

80 Jump rope

Mobility:

Complete the barbell reachback stretch for 60 seconds on each side

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.

Beginner

3 Shoulder CARs

20 Face pulls

15 Hip bridges

10 Arm circles forward and backward

Burpee broad jump x 60 feet

Strength:

Complete the following every 2.5 minutes for 12.5 minutes (5 sets):

8 One arm snatches / side

6 One arm snatches / side

6 One arm snatches / side

4 One arm snatches / side

4 One arm snatches / side

3 Sets:

6 Dumbbell floor presses

6 One arm rows / side

Muscular Endurance:

3 Sets:

12 Banded triceps extensions

12 Supinated inverted rows

Metabolic Conditioning:

Complete as many rounds as possible in 10 minutes of –

5 Devils presses (burpee to double DB or med ball ground to overhead)

50 Jump rope

Mobility:

Complete the barbell reachback stretch for 60 seconds on each side

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.

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