Dew It Fitness » WOD 2/4/20
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/4/20

February 03, 2020

 

Intermediate

15 Face pulls

15 Chest press shoulder presses

Overhead movement prep:

Perform 3 – 5 shoulder CARs (controlled articular rotation’s)

Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your ribs down closer to your hips.

Complete 5 single-arm Y raises with a 5 sec pause on each side. Make sure to set your shoulder first.

Strength:

Complete the following every 3 minutes for 15 minutes –

Rounds 1 – 2: 3 One arm snatches / side

Rounds 3 – 5: 2 One arm snatches / side

2 Sets:

12 Deadlifts @ 60%

12 Ring assisted supinated pull-ups

You may take short rest periods of 10 seconds or less during your sets

Muscular Endurance:

2 Rounds –

10 Dumbbell curls to chest / side (switch sides after 10 reps)

10 Goblet good mornings

15 Hanging knee raises or lower pulley knee-ins

Metabolic Conditioning:

Complete 4 rounds of the following working for 25 seconds at each station with 10 seconds rest between stations –

Station 1: American kettlebell swings

Station 2: Sit-ups

Station 3: Frog jumps

Station 4: Dumbbell cleans

Station 5: Speed ladder double trouble

If you want to be a gangster, you can choose to complete sandbag cleans

Mobility:

Complete a seated or kneeling trap stretch for 25 seconds on each side

Complete the half-kneeling hamstring to hip flexor stretch for 30 seconds on each side

Beginner

15 Face pulls

15 Chest press shoulder presses

Overhead movement prep:

Perform 3 – 5 shoulder CARs (controlled articular rotation’s)

Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your ribs down closer to your hips.

Complete 5 single-arm Y raises with a 5 sec pause on each side. Make sure to set your shoulder first.

Strength:

Complete the following every 3 minutes for 15 minutes –

Rounds 1 – 2: 6 One arm snatches / side

Rounds 3 – 5: 4 One arm snatches / side

2 Sets:

15 Kettlebell deadlifts

15 Supinated Inverted rows

You may take short rest periods of 10 seconds or less during your sets

Muscular Endurance:

2 Rounds –

10 Dumbbell curls to chest / side (switch sides after 10 reps)

10 Goblet good mornings

15 Reverse crunches or lower pulley knee-ins

Metabolic Conditioning:

Complete 4 rounds of the following working for 25 seconds at each station with 10 seconds rest between stations –

Station 1: American kettlebell swings

Station 2: Sit-ups

Station 3: Frog jumps

Station 4: Med-ball cleans

Station 5: Speed ladder double trouble

Mobility:

Complete a seated or kneeling trap stretch for 25 seconds on each side

Complete the half-kneeling hamstring to hip flexor stretch for 30 seconds on each side

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