Dew It Fitness » WOD 2/7/20
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/7/20

February 06, 2020

 

Intermediate

20 Face pulls

10 Psoas march steps / side

6 Single leg lifts / side

Forearm stretch x 30 sec

Strength:

Complete the following every 3 minutes for 12 minutes –

2 – 3 Hang power cleans (heavy)

3 Sets:

6 Natural hamstring curls

12 Partner plank ups each

8 Single leg banded glute kickbacks / side

Muscular Endurance:

Complete 2 rounds of the following with a partner –

6 Overhead hollow body med ball tosses

8 Lateral med ball tosses / side

12 Hollow body med ball tosses (to chest)

Metabolic Conditioning:

Complete the following in teams of two alternating rounds to complete 10 total rounds –

8 Hang power cleans

12 Squat thrust lateral bar overs

Mobility:

Spend a few minutes massaging your traps using a lacrosse ball and the rig. Place the ball on a tender area of your trapezius and roll from front to back

Complete the wide leg forward fold stretch for 75 seconds

Beginner

20 Face pulls

10 Psoas march steps / side

6 Single leg lifts / side

Forearm stretch x 30 sec

Strength:

Complete the following every 3 minutes for 12 minutes –

6 – 10 Kettlebell swings (heavy)

3 Sets:

8 Romanian kettlebell deadlifts

8 Planking toe taps / side

8 Single leg banded glute kickbacks / side

Muscular Endurance:

Complete 2 rounds of the following with a partner –

8 Lateral med ball tosses / side

12 Hollow body med ball tosses (to chest)

Metabolic Conditioning:

Complete the following in teams of two alternating rounds to complete 10 total rounds –

15 Kettlebell swings

15 Squat thrusts

Mobility:

Spend a few minutes massaging your traps using a lacrosse ball and the rig. Place the ball on a tender area of your trapezius and roll from front to back

Complete the wide leg forward fold stretch for 75 seconds

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text