Dew It Fitness WOD 2/18/20 - Dew It Fitness
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.622.1665

WOD 2/18/20

February 17, 2020

 

Intermediate

15 Face pulls (shoulders back + down)

10 Band pull aparts (shoulders back + down)

20 Lat push-downs (shoulders back + down)

8 Single leg hip lifts on each side

12 Monster walk steps in each direction (forward, backward, left, right)

Strength:

3 Sets:

8 Sumo Romanian landmine deadlifts @ 2011

8 Ring assisted pull-ups @ 2111

Muscular Endurance:

3 Rounds –

8 Barbell rollouts

10 Banded hamstring curls

12 Banded lat pushdowns

Metabolic Conditioning:

Complete 5 rounds of the following working for 25 seconds at each station with 10 seconds rest between stations –

Station 1: Kettlebell swings

Station 2: Mountain climbers

Station 3: Frog jumps

Station 4: Jumping jacks

Mobility:

Complete the pigeon stretch on a plyo-box for 40 seconds on each side

Stretch your hamstrings with one leg up on a box for 40 seconds on each side

Complete the plyo box lat stretch for 40 – 60 seconds

Beginner

15 Face pulls (shoulders back + down)

10 Band pull aparts (shoulders back + down)

20 Lat push-downs (shoulders back + down)

8 Single leg hip lifts on each side

12 Monster walk steps in each direction (forward, backward, left, right)

Strength:

3 Sets:

12 – 15 Sumo Romanian kettlebell deadlifts

12 – 15 Seated banded lat pulldownds

Muscular Endurance:

3 Rounds –

8 Inchworm walkouts

10 Banded hamstring curls

12 Banded lat pushdowns

Metabolic Conditioning:

Complete 5 rounds of the following working for 25 seconds at each station with 10 seconds rest between stations –

Station 1: Kettlebell swings

Station 2: Mountain climbers

Station 3: Frog jumps

Station 4: Jumping jacks

Mobility:

Complete the pigeon stretch on a plyo-box for 40 seconds on each side

Stretch your hamstrings with one leg up on a box for 40 seconds on each side

Complete the plyo box lat stretch for 40 – 60 seconds

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