Dew It Fitness » WOD 2/5/20
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/5/20

February 04, 2020

 

Intermediate

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

Sampson lunges x 60 feet

Spiderman x 30 feet

20 Squats

Strength:

Complete the following every 105 seconds for 14 minues (4 sets):

4 Back squats @ 75%

5 Presses @ 70%

2 Sets:

12 Front racked dumbbell step ups (left)

12 Front racked dumbbell step ups (right)

12 – 15 Dips

Muscular Endurance:

3 Rounds –

Handstand x 20 sec

Weighted plank x 25 sec

Metabolic Conditioning:

Complete 3 rounds of the following individually for reps –

Wall balls x 75 sec

Box jumps x 75 sec

Mobility:

Complete the barbell reach-back stretch for 75 seconds

Spend a few minutes rolling out your quads

Beginner

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

Sampson lunges x 60 feet

10 Psoas march steps / side

20 Squats

Strength:

Complete the following every 105 seconds for 14 minues (4 sets):

6 Back squats

8 Dumbbell

2 Sets:

15 Step ups @20X0 (left)

15 Step ups @20X0 (right)

15 Banded triceps extensions

Muscular Endurance:

3 Rounds –

Plyo-box pike x 20 sec

Plank x 25 sec

Metabolic Conditioning:

Complete 3 rounds of the following individually for reps –

Wall balls x 75 sec

Box jumps x 75 sec

Mobility:

Complete the barbell reach-back stretch for 75 seconds

Spend a few minutes rolling out your quads

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