Dew It Fitness » WOD 3/13/20
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/13/20

March 12, 2020

 

Intermediate

5 Cat cows

5 Quadruped rotations / side

5 Thread the needle’s / side

10 Band pull aparts

2 Rounds –

8 Push-ups

10 Kettlebell deadlifts

Strength:

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

8 Weighted push-ups

8 Rack pulls

Muscular Endurance:

3 Sets:

8 Banded hamstring curls

Farmer carry x 180 ft

Metabolic Conditioning:

In teams of two with one partner working at a time, alternate rounds to complete 10 rounds total –

10 Wall climbers / side

15 Kettlebell swings

20 Frog jumps

Bear crawl x 90 feet every 2 minutes

Begin by bear crawling 90 feet together as a team, then repeat every 2 minutes

Mobility:

Complete the pec minor door-frame stretch for 30 seconds on each side

Complete the pec major door-frame stretch for 30 seconds on each side

Accumulate 90 seconds hanging with your toes touching

Extra credit: spend a few minutes using a lacrosse ball to find and target knots in your glutes. When you find a pressure point, center your weight on top and sit for 20 seconds before moving on.

Beginner

5 Cat cows

5 Quadruped rotations / side

5 Thread the needle’s / side

10 Band pull aparts

2 Rounds –

8 Push-ups

10 Kettlebell deadlifts

Strength:

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

8 Push-up negatives

10 Kettlebell deadlifts

Muscular Endurance:

3 Sets:

8 Banded hamstring curls

Farmer carry x 180 ft

Metabolic Conditioning:

In teams of two with one partner working at a time, alternate rounds to complete 10 rounds total –

10 Mountain climbers / side

15 Kettlebell swings

20 Frog touches

Bear crawl x 45 feet every 2 minutes

Begin by bear crawling 45 feet together as a team, then repeat every 2 minutes

Mobility:

Complete the pec minor door-frame stretch for 30 seconds on each side

Complete the pec major door-frame stretch for 30 seconds on each side

Accumulate 90 seconds hanging with your toes touching

Extra credit: spend a few minutes using a lacrosse ball to find and target knots in your glutes. When you find a pressure point, center your weight on top and sit for 20 seconds before moving on.

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