Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/10/20

January 09, 2020

 

Intermediate

5 Cat-cows

5 Quadruped rotations / side

Thread the needle x 5 reps / side

10 Band pull aparts

Sampson lunge x 60 feet

Strength:

Complete 3 – 5 reps of the bear complex every 4 minutes for 16 minutes

Bear complex:

  • Clean
  • Front squat
  • Shoulder to overhead
  • Back squat
  • Shoulder to overhead

*Advanced may complete squat cleans and thrusters, however all movements should be smooth and controlled.

Muscular Endurance:

2 Rounds –

15 Deadlifts

15 Ring assisted supinated pull-ups

20 Plate crunches

Metabolic Conditioning:

Complete the following as quickly as possible in teams of two with partners working together at the same station but on opposite exercises switching as needed   –

Station 1:

80 Sandbag ground to shoulders / jump rope

Station 2:

140 Sit-ups / mountain climbers

Station 2:

140 Tomahawk slams / broad jump to backpedal

Mobility:

Complete a seated or kneeling trap stretch for 25 seconds per side

Complete the half-kneeling hamstring to hip flexor stretch for 40 seconds per side

Beginner

5 Cat-cows

5 Quadruped rotations / side

Thread the needle x 5 reps / side

10 Band pull aparts

Sampson lunge x 60 feet

Strength:

Complete 3 – 5 reps of the bear complex every 4 minutes for 16 minutes

Bear complex:

  • Dumbbell clean
  • Dumbbell squat
  • Dumbbell shoulder to overhead
  • Dumbbell squat
  • Dumbbell shoulder to overhead

Muscular Endurance:

2 Rounds –

20 Kettlebell deadlifts

15 Supinated pull-ups

20 Crunches

Metabolic Conditioning:

Complete the following as quickly as possible in teams of two with partners working together at the same station but on opposite exercises switching as needed   –

Station 1:

80 Sandbag ground to shoulders / jump rope

Station 2:

100 Sit-ups / mountain climbers

Station 2:

100 Tomahawk slams / triple bunny hop to backpedal

Mobility:

Complete a seated or kneeling trap stretch for 25 seconds per side

Complete the half-kneeling hamstring to hip flexor stretch for 40 seconds per side

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