Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/7/20

January 06, 2020

 

Intermediate

8 Hip circles / direction

14 Psoas bar unders:

  • Set up a barbell at hip height.
  • Stand next to and perpendicular with the bar.
  • Stay squared up as you into a sumo stance and slide laterally under the bar without dropping your head.
  • Rotate your body away from the bar and drop your hips to feel a stretch in your hip flexor.
  • Raise your arms overhead and then lean away from the inside (stretched) hip.

Strength:

4 Rounds –

6 Back squats @ 60 – 70%

6 Dumbbell presses (heavy) (can push press last one or two reps)

Muscular Endurance:

Complete 3 rounds working for 20 seconds at each station with 25 seconds rest between stations –

Station 1: Bulgarian split squats (left)

Station 2: Bulgarian split squats (right)

Station 3: Barbell curls

Station 4: Barbell rollout (use curl bar)

Metabolic Conditioning:

Complete 4 rounds individually for times –

25 Wall balls

25 Sit-ups

25 High knees / side

4 Sprints (60 ft each)

Mobility:

Deep squat stretch x 3 minutes (rest your arms in an overhead position)

Beginner

8 Hip circles / direction

14 Psoas bar unders:

  • Set up a barbell at hip height.
  • Stand next to and perpendicular with the bar.
  • Stay squared up as you into a sumo stance and slide laterally under the bar without dropping your head.
  • Rotate your body away from the bar and drop your hips to feel a stretch in your hip flexor.
  • Raise your arms overhead and then lean away from the inside (stretched) hip.

Strength:

4 Rounds –

10 Back squats

10 Dumbbell presses

Muscular Endurance:

Complete 3 rounds working for 20 seconds at each station with 25 seconds rest between stations –

Station 1: Split squats (left)

Station 2: Split squats (right)

Station 3: Barbell curls

Station 4: Inchworm

Metabolic Conditioning:

Complete 4 rounds individually for times –

20 Wall balls

20 Crunches

20 High knees / side

3 Sprints (60 ft each)

Mobility:

Deep squat stretch x 3 minutes (rest your arms in an overhead position)

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