Dew It Fitness WOD 2/25/20 - Dew It Fitness
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.622.1665

WOD 2/25/20

February 24, 2020

 

Intermediate

40 Jumping jacks

Complete 8 backward crunches with a foam roller on your upper back to mobilize your thoracic spine

5 Cat cows

5 Quadruped rotations / side

5 Thread the needle’s / side

10 Band pull aparts

Strength:

Complete the following every 3 minutes for 12 minutes –

2 Deadlifts @ 90%

3 Sets:

8 Rack pulls

8 Pull-ups or ring assisted pull-ups

8 Banded hamstring curls

Metabolic Conditioning:

Complete 4 rounds of the following working for 40 seconds at each station with 20 seconds rest between stations –

Station 1: Speed ladder in-out hops

Station 2: Kettlebell swings

Station 3: Box jumps

Station 4: Mountain climbers

Mobility:

Lie face up on the floor and use a resistance band to stretch one hamstring at a time for 60 seconds each

Accumulate 90 seconds hanging with your toes touching

Beginner

25 Jumping jacks

Complete 8 backward crunches with a foam roller on your upper back to mobilize your thoracic spine

5 Cat cows

5 Quadruped rotations / side

5 Thread the needle’s / side

10 Band pull aparts

Strength:

Complete the following every 3 minutes for 12 minutes –

5 Deadlifts (challenge yourself)

3 Sets:

12 Kettlebell half-deadlifts (start at the top, lower half-way, return to the top, and repeat)

12 Inverted rows

12 Hip bridges

Metabolic Conditioning:

Complete 4 rounds of the following working for 40 seconds at each station with 20 seconds rest between stations –

Station 1: Speed ladder in-out hops

Station 2: Kettlebell swings

Station 3: Box jumps

Station 4: Mountain climbers

Mobility:

Lie face up on the floor and use a resistance band to stretch one hamstring at a time for 60 seconds each

Accumulate 90 seconds hanging with your toes touching

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