Dew It Fitness » WOD 2/6/20
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/6/20

February 05, 2020

 

Intermediate

5 Cat cows

5 Quadruped rotations / side

5 Thread the needle’s / side

10 Band pull aparts

Spiderman x 30 feet

10 Dynamic chest stretches

Strength:

4 Sets:

5 Rack pulls (heavy)

5 Floor presses @ 75%

2 Sets:

10 – 12 Barbell rows @ around 50%

10 Dumbbell pullovers with band

Muscular Endurance:

One set: Supinated inverted rows x AMAP

One set: Supermans x AMAP (cap at 40 reps)

Metabolic Conditioning:

Complete 4 rounds of the following working for 30 seconds at each station with 12 seconds rest between stations-

Station 1: Battle rope hip-toss

Station 2: V-ups

Station 3: Jump rope

Station 4: High knees

Mobility:

Complete the banded hip flexor stretch for 60 seconds on each side

Accumulate 90 seconds hanging with your toes touching

Beginner

5 Cat cows

5 Quadruped rotations / side

5 Thread the needle’s / side

10 Band pull aparts

Spiderman x 30 feet

10 Dynamic chest stretches

Strength:

4 Sets:

8 Kettlebell deadlifts (heavy)

8 Dumbbell floor presses

2 Sets:

15 Barbell rows

15 Banded lat push-downs

Muscular Endurance:

One set: Supinated inverted rows x AMAP

One set: Supermans x AMAP (cap at 40 reps)

Metabolic Conditioning:

Complete 4 rounds of the following working for 30 seconds at each station with 12 seconds rest between stations-

Station 1: Battle rope hip-toss

Station 2: V-ups

Station 3: Jump rope

Station 4: High knees

Mobility:

Complete the banded hip flexor stretch for 60 seconds on each side

Accumulate 90 seconds hanging with your toes touching

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text