Dew It Fitness » WOD 3/12/20
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/12/20

March 11, 2020

Intermediate

5 Cat cows

5 Quadruped rotations / side

2 Rounds –

8 Ring assisted pistols / side

10 Inverted rows

Strength:

Complete the following every 90 seconds for 12 minutes (4 sets):

5 Barbell rows @ 65%

5 Front squats @ 65%

Muscular Endurance:

Complete the following EMOM for 15 minutes –

8 Supinated chin-ups or ring assisted pull-ups

12 Weighted hip bridges

When the clock reaches 7:00, complete the following –

8 Barbell rollouts or inchworm walkouts

8 Windshield wipers / side

8 Alternating dumbbell curls / side

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 alternating waves

Station 2: Flutter kicks

Station 3: Squats

Station 4: Jumping jacks

Mobility:

Complete the barbell reach back stretch for 60 seconds

Complete the super couch stretch for 40 seconds on each side

Extra credit: spend a few minutes rolling out your quads

Beginner

5 Cat cows

5 Quadruped rotations / side

2 Rounds –

8 Ring assisted pistols / side

10 Inverted rows

Strength:

Complete the following every 90 seconds for 12 minutes (4 sets):

5 Barbell rows @ 65%

5 Front squats @ 65%

Muscular Endurance:

Complete the following EMOM for 15 minutes –

8 Supinated chin-ups or ring assisted pull-ups

12 Weighted hip bridges

When the clock reaches 7:00, complete the following –

8 Barbell rollouts or inchworm walkouts

8 Windshield wipers / side

8 Alternating dumbbell curls / side

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 alternating waves

Station 2: Flutter kicks

Station 3: Squats

Station 4: Jumping jacks

Mobility:

Complete the barbell reach back stretch for 60 seconds

Complete the super couch stretch for 40 seconds on each side

Extra credit: spend a few minutes rolling out your quads

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