Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/14/20

January 13, 2020

 

Intermediate

15 Dislocates

5 Thread the needle’s / side

8 Hip circles / side

10 Psoas march steps / side

Strength:

Complete the following every 3 minutes for 12 minutes –

4 Heavy American kettlebell swings

3 Rounds –

2 Back squats @ 85%

3 Barbell rows @ about 80%

Muscular Endurance:

3 Rounds –

8 – 10 Bulgarian split squats / side

6 – 8 One arm rows / side

6 – 8 Supinated ring assisted pull-ups

Complete dumbbell curls instead of chin-ups if you did pull-ups yesterday

Metabolic Conditioning:

4 Rounds  –

20 Russian kettlebell swings

15 Box jump overs

20 Plyo-box toe taps (10 / side)

15 Plank jacks

20 Jumping jacks

Mobility:

Complete the lying banded hip stretch for 45 seconds on each side

Complete the Miley stretch for 40 seconds

Beginner

15 Dislocates

5 Thread the needle’s / side

8 Hip circles / side

10 Psoas march steps / side

Strength:

Complete the following every 3 minutes for 12 minutes –

8 Heavy kettlebell swings

3 Rounds –

5 Back squats

6 Rows

Muscular Endurance:

3 Rounds –

8 – 10 Split squats / side

6 – 8 One arm rows / side

6 – 8 Supinated inverted rows

Complete dumbbell curls instead of inverted rows if you did pull-ups yesterday

Metabolic Conditioning:

4 Rounds  –

15 Russian kettlebell swings

12 Box step overs

15 High knees / side

12 Plank jacks

15 Jumping jacks

Mobility:

Complete the lying banded hip stretch for 45 seconds on each side

Complete the Miley stretch for 40 seconds

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