Dew It Fitness » WOD 3/10/20
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/10/20

March 09, 2020

Intermediate

20 Face pulls

2 Rounds –

Kettlebell lunge matrix x 8 steps per leg (forward, reverse, lateral, bowler, repeat)

10 Inverted rows

Strength:

Complete the following every minute for 9 minutes (3 sets):

Russian step-ups x 30 seconds (weak leg)

Russian step-ups x 30 seconds (strong leg)

Alternating banded lat pull-downs x 30 seconds

Muscular Endurance:

3 Sets:

8 Landmine hack squats / side

8 One arm rows / side

8 – 10 TRX Body saws

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 tosses

Station 2: Plank jacks

Station 3: Box jumps

Station 4: Pull-ups or inverted rows

Mobility:

Complete the banded lat stretch for 40 seconds on each side

Complete the standing quad stretch for 40 seconds on each side

Extra credit: Complete the lying banded hip stretch for 40 seconds on each side

Beginner

20 Face pulls

2 Rounds –

Kettlebell lunge matrix x 8 steps per leg (forward, reverse, lateral, bowler, repeat)

10 Inverted rows

Strength:

Complete the following every minute for 9 minutes (3 sets):

Russian step-ups x 30 seconds (weak leg)

Russian step-ups x 30 seconds (strong leg)

Alternating banded lat pull-downs x 30 seconds

Muscular Endurance:

3 Sets:

6 one arm dumbbell squats / side

8 One arm rows / side

Plank x 30 sec

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 tosses

Station 2: Plank jacks

Station 3: Box jumps

Station 4: Inverted rows

Mobility:

Complete the banded lat stretch for 40 seconds on each side

Complete the standing quad stretch for 40 seconds on each side

Extra credit: Complete the lying banded hip stretch for 40 seconds on each side

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