Dew It Fitness » WOD 2/3/20
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/3/20

February 02, 2020

 

Intermediate

8 – 10 Psoas bar-unders

8 Hip circles / way

Sampson lunges x 60 feet

Inchworm walkout + push-up x 30 feet

Strength:

3 Rounds –

12 TRX Pistols (left)

Rest x 30 seconds

12 TRX Pistols (right)

Rest x 30 seconds

6 Weighted push-ups or push-up negatives

Muscular Endurance:

Complete 3 rounds of the following working for 20 seconds at each station with 15 seconds rest between stations –

Single leg hip bridges (right)

Single leg hip bridges (left)

High plank rows (right)

High plank rows (left)

One arm kettlebell front squats (right)

One arm kettlebell front squats (left)

Metabolic Conditioning:

Complete 4 rounds of the following working for 40 seconds at each station with 15 seconds rest between stations –

Station 1: Burpees

Station 2: Bicycles

Station 3: Slams

Mobility:

Complete the pec minor door-frame stretch for 40 seconds on each side

Complete the pec major door-frame stretch for 40 seconds on each side

Complete the super couch stretch for 30 – 45 seconds on each side

Beginner

8 – 10 Psoas bar-unders

8 Hip circles / way

Sampson lunges x 60 feet

Inchworm walkout + push-up x 30 feet

Strength:

3 Rounds –

8 Dumbbell step-ups (left)

Rest x 30 seconds

8 Dumbbell step-ups (right)

Rest x 30 seconds

6 Push-up negatives (3 second descent)

Muscular Endurance:

Complete 3 rounds of the following working for 20 seconds at each station with 15 seconds rest between stations –

Hip bridges (right side focus)

Hip bridges (left side focus)

One arm banded rows (right)

One arm banded rows (left)

One arm kettlebell front squats (right)

One arm kettlebell front squats (left)

Metabolic Conditioning:

Complete 4 rounds of the following working for 35 seconds at each station with 20 seconds rest between stations –

Station 1: Burpees

Station 2: Bicycles

Station 3: Slams

Mobility:

Complete the pec minor door-frame stretch for 40 seconds on each side

Complete the pec major door-frame stretch for 40 seconds on each side

Complete the super couch stretch for 30 – 45 seconds on each side

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