Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/16/19

December 15, 2019

 

Intermediate

Complete 8 hip circles / side

6 Cat-cows

Complete 12 leg swings / side

Complete 12 Lateral leg swings / side

8 Leg figure eight’s / side

Strength:

Complete the following every 3 minutes for 12 minutes (4 sets):

4 Dropping deadlifts / 3 Tall box jumps

3 Dropping deadlifts / 2 Tall box jumps x 3

Muscular Endurance:

3 sets –

8 Floor presses

8 One arm rows / side

Metabolic Conditioning:

Complete 6 rounds of the following working for 20 seconds at each station with 5 seconds rest between stations –

Station 1: Burpees

Station 2: Atomic sit-ups or sit-ups

Station 3: Plank jacks

Mobility:

Complete the banded hip flexor stretch for 40 seconds on each side

Complete a seated or kneeling trap stretch for 30 seconds on each side.

Complete the neck side-bend stretch for 30 seconds on each side.

Beginner

Complete 8 hip circles / side

6 Cat-cows

Complete 12 leg swings / side

Complete 12 Lateral leg swings / side

8 Leg figure eight’s / side

Strength:

Complete the following every 3 minutes for 12 minutes (4 sets):

6 Dropping deadlifts / 5 Box jumps

5 Dropping deadlifts / 4 Tall box jumps x 3

Muscular Endurance:

3 sets –

8 Floor presses

8 One arm rows / side

Metabolic Conditioning:

Complete 6 rounds of the following working for 20 seconds at each station with 5 seconds rest between stations –

Station 1: Burpees

Station 2: Sit-ups or crunches

Station 3: Plank jacks

Mobility:

Complete the banded hip flexor stretch for 40 seconds on each side

Complete a seated or kneeling trap stretch for 30 seconds on each side.

Complete the neck side-bend stretch for 30 seconds on each side.

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