Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/11/20

March 10, 2020

 

Intermediate

20 Face pulls

2 Rounds –

Kettlebell lunge matrix x 8 steps per leg (forward, reverse, lateral, bowler, repeat)

10 Inverted rows

Strength:

Complete the following every 2.5 minutes for 7.5 minutes (3 sets):

5 Explosive med ball chest throws

Hollow body rocks x 45 sec

1 Set:

20 Partner forward falling chest throws from the knees / partner (focus on chest)

Muscular Endurance:

Complete the following EMOM for 9 minutes –

10 Deadlifts @ 50 – 60%

10 Band pull aparts

10 Banded triceps push-downs

Metabolic Conditioning:

Complete 3 rounds of the following individually for reps –

Kettlebell swings x 60 sec

Burpees x 60 sec

V-ups x 60 sec

Mobility:

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

Complete the barbell push-back stretch for 40 seconds on each side

Extra credit: lie face down on the floor and use a lacrosse ball to target knots in your pecs. Spend about 1 minute on each side.

Beginner

20 Face pulls

2 Rounds –

Kettlebell lunge matrix x 8 steps per leg (forward, reverse, lateral, bowler, repeat)

8 Push-ups

Strength:

Complete the following every 2.5 minutes for 7.5 minutes (3 sets):

5 Explosive med ball chest throws

Hollow body hold x 30 – 40 sec

1 Set:

20 Partner forward falling chest throws from the knees / partner (focus on chest)

Muscular Endurance:

Complete the following EMOM for 9 minutes –

15 Kettlebell deadlifts

10 Band pull aparts

10 Banded triceps push-downs

Metabolic Conditioning:

Complete 3 rounds of the following individually for reps –

Kettlebell swings x 45 sec

Burpees x 45 sec

Leg raises x 45 sec

Mobility:

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

Complete the barbell push-back stretch for 40 seconds on each side

Extra credit: lie face down on the floor and use a lacrosse ball to target knots in your pecs. Spend about 1 minute on each side.

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