Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/15/20

January 14, 2020

Intermediate

5 Cat-cows

5 Quadruped rotations / side

10 Band pull-aparts

8 Dynamic chest stretches

15 Chest press shoulder press

Strength:

Complete the following every 3 minutes for 12 minutes –

5 Explosive push-ups

You can do these from you knees our using a box for assistance

3 Rounds –

5 Rack pulls

6 Dumbbell floor presses

Muscular Endurance:

4 Rounds –

4 – 6 Natural hamstring curls

Handstand x 20 sec

Hollow body rocks x 30 sec

Metabolic Conditioning:

Complete 4 rounds of the following working for 30 seconds at each station with 12 seconds rest between stations –

Station 1: Toes to bar

Station 2: Battle rope alternating waves

Station 3: One arm push press

Station 4: Speed ladder Ali shuffle

Mobility:

Complete the pec major and pec minor door frame stretches for 40 seconds on each side

Hang for 40 seconds with your toes touching

Beginner

5 Cat-cows

5 Quadruped rotations / side

10 Band pull-aparts

8 Dynamic chest stretches

15 Chest press shoulder press

Strength:

Complete the following every 3 minutes for 12 minutes –

5 Explosive push-ups from the knees

You can do these from you knees our using a box for assistance

3 Rounds –

8 Kettlebell deadlifts

10 Dumbbell floor presses

Muscular Endurance:

4 Rounds –

12 Banded hamstring curls

Plyo-box pike x 20 sec

Hollow body rocks x 30 sec

Metabolic Conditioning:

Complete 4 rounds of the following working for 30 seconds at each station with 12 seconds rest between stations –

Station 1: V-ups

Station 2: Battle rope alternating waves

Station 3: One arm push press

Station 4: Speed ladder Ali shuffle

Mobility:

Complete the pec major and pec minor door frame stretches for 40 seconds on each side

Hang for 40 seconds with your toes touching

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