Dew It Fitness WOD 3/3/20 - Dew It Fitness
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/3/20

March 02, 2020

 

Intermediate

20 Face pulls

4 Shoulder CARs

5 Quadruped rotations / side

20 Chest press shoulder presses

10 Band pull-aparts

Strength:

Complete the following every 90 seconds for 9 minutes (3 Sets):

6 – 8 Dumbbell push-presses (heavy)

6 – 8 Barbell rows @ 75%

Muscular Endurance:

3 Sets:

8 – 10 Dips

10 Hanging knee raises

Metabolic Conditioning:

Complete one round of Tabata alternating between the following exercises –

Station A: Push-ups

Station B: Inverted rows

Complete one round of Tabata alternating between the following exercises –

Station A: V-ups

Station B: Oblique mountain climbers (don’t rush)

Complete one round of Tabata with just one exercise: Burpees!

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

Complete the cobra stretch for 45 seconds

Beginner

20 Face pulls

4 Shoulder CARs

5 Quadruped rotations / side

20 Chest press shoulder presses

10 Band pull-aparts

Strength:

Complete the following every 90 seconds for 9 minutes (3 Sets):

6 – 8 Dumbbell push-presses

6 – 8 Barbell rows

Muscular Endurance:

3 Sets:

10 – 12 Banded triceps extensions

10 Reverse crunches

Metabolic Conditioning:

Complete one round of Tabata alternating between the following exercises –

Station A: Push-ups

Station B: Inverted rows

Complete one round of Tabata alternating between the following exercises –

Station A: Hollow body rocks

Station B: Mountain climbers

Complete one round of Tabata with just one exercise: Burpees!

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

Complete the cobra stretch for 45 seconds

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