Dew It Fitness WOD 2/17/20 - Dew It Fitness
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.622.1665

WOD 2/17/20

February 16, 2020

Intermediate

4 Shoulder CAR’s

Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your ribs down closer to your hips.

8 Psoas march steps / side

5 Reverse lunges / side

14 Squat + knee to elbow (eddie gordo squat)

Strength:

4 Sets:

6 Front squats @ about 50% back squat 1RM

6 Seated dumbbell presses

Muscular Endurance:

3 Rounds –

4 Turkish get ups

Rest x 90 sec

Metabolic Conditioning:

Complete 4 rounds of the following working for 25 seconds at each station with 12 seconds rest between stations –

Station 1: Burpees

Station 2: Sandbag lateral shuffle

Station 3: V-ups

2 Sets:

20 Weighted crunches

Mobility:

Stretch your hip flexors from a half kneeling position for 40 seconds on each side

Complete the barbell push-back stretch for 40 seconds on each side

Beginner

4 Shoulder CAR’s

Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your ribs down closer to your hips.

8 Psoas march steps / side

5 Reverse lunges / side

14 Squat + knee to elbow (eddie gordo squat)

Strength:

4 Sets:

10 Back squats or goblet squats

8 Seated dumbbell presses

Muscular Endurance:

3 Rounds –

8 Half Turkish get ups

Rest x 90 sec

Metabolic Conditioning:

Complete 4 rounds of the following working for 25 seconds at each station with 12 seconds rest between stations –

Station 1: Burpees

Station 2: Lateral shuffle

Station 3: Full body crunches

2 Sets:

20 Crunches

Mobility:

Stretch your hip flexors from a half kneeling position for 40 seconds on each side

Complete the barbell push-back stretch for 40 seconds on each side

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