Dew It Fitness WOD 3/2/20 - Dew It Fitness
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.622.1665

WOD 3/2/20

March 01, 2020

 

Intermediate

20 Face pulls

20 Hip bridges

Complete 12 leg swings / side

Complete 12 Lateral leg swings / side

Complete 12 psoas march steps on each side

Strength:

Complete the following every 2.5 minutes for 10 minutes (4 sets):

4 Hang power cleans

3 Sets:

8 Front squats

8 Ring assisted supinated pull-ups (challenge yourself)

Muscular Endurance:

3 Sets:

12 Inverted sit-ups

10 Hip dips / side

12 Weighted hip bridges

Metabolic Conditioning:

Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –

Station 1: Goblet lunges

Station 2: Battle rope alternating waves

Station 3: Bicycles

Station 4: Full body crunches

Mobility:

Sit or kneel and stretch your neck to both sides and your traps on both sides. Spend about 25 seconds in each position.

Accumulate 60 seconds hanging with your toes touching

Beginner

20 Face pulls

20 Hip bridges

Complete 12 leg swings / side

Complete 12 Lateral leg swings / side

Complete 12 psoas march steps on each side

Strength:

Complete the following every 2.5 minutes for 10 minutes (4 sets):

6 Hang muscle cleans

3 Sets:

8 Sandbag squats

8 Ring assisted supinated pull-ups (challenge yourself)

Muscular Endurance:

3 Sets:

12 Inverted sit-ups

8 Windshield wipers / side

15 Hip bridges

Metabolic Conditioning:

Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –

Station 1: Reverse lunges

Station 2: Battle rope alternating waves

Station 3: Bicycles

Station 4: Full body crunches

Mobility:

Sit or kneel and stretch your neck to both sides and your traps on both sides. Spend about 25 seconds in each position.

Accumulate 60 seconds hanging with your toes touching

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